Monday: Week 5 - Day 1

Movement Prep:

3 sets:

-Single arm KB front rack Squats x 8 @ 3 seconds down, 3 second hold in the bottom.

-Single Arm ring plank x 20 sec each arm

-Glute Bridge dual Kb alternating Floor Press x 8 each arm. 

Training:

1. Snatch Push Press + OHS + Snatch Push Press + Snatch Balance (1+1+1+1) x 4

2. Snatch Deadlift + Hang Power Snatch + Snatch (1+1+1) x 3

3. Snatch Deadlift + Snatch (1+1) x 2

4. Snatch: 3 singles

5. In The Hole Front Squats: 4x4 . Work on being super explosive out of the hole.

*in between the squat sets perform 30 sec side plank each side.