Friday Week 4 - Day 5

MOVEMENT PREP

3 sets:

Pendlay Row x 10

KB windmills x 10 each side. 

Hollow rocks  x 30 seconds 

TRAINING

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

2)Muscle Clean: 3x2 

3)Snatch Balance: 2x3, 2x2, 2x1. Stay lighter and maintain perfect form and timing. 

4)Jerk Dip + Jerk: (1+1)x 5 sets @ 70% of best jerk. 

5)Snatch Deadlift: 3x3 @ 85% of best snatch.