Friday Week 3 - Day 5

MOVEMENT PREP

Superman DB  Y holds x 10. Pause at top for two seconds (these will be light)

KB side bends x 15 each side.  heavy 

Hollow Hold x 45 seconds 

TRAINING

1) Muscle Snatch + Sotts Press: (3+3)x 3 working sets. 

2) Muscle Clean: 4x3 

3) Snatch Balance: 3,3,2,2,1,1. Work up in weight each set.

4) Jerk Dip + Jerk: (2+1)x 5 sets. 

5) Snatch Deadlift: 3x3 @ 100% of best snatch. 

6) Tempo Snatch Deadlifts: 3x2. 10 seconds up, 10 seconds down @ 85% of best snatch.