Wednesday Day 3 - Week 8

MOVEMENT PREP

3 Sets: 

Box jumps with empty bar on back x 5. 

Side plank hip lifts x 20 each side. 

Sand bag bear hug squat x 10. 

TRAINING

Power Snatch + Snatch (1+1) x 3 working.

Power Clean + Push Jerk +jerk: (1+1+1) x 3 working sets. 

Banded or chain or tempo Back Squats: 5x3. If you don’t have bands or chains, do 3 second descent, 3 second pause in bottom and four second ascent.