Friday Week 5 - Day 5

MOVEMENT PREP:

Three sets:

DB Flies x 10

KB Turkish Get Ups x 3 each side 

Ring support Tuck Hold x 30 seconds 

TRAINING:

1) Muscle Snatch: 3x3

2) Muscle Clean: 3x3

3) Pause Snatch Balance + Snatch Balance: (1+1) x 5. Work up in weight each set. Try to work up to a weight that is within 5-10# of your best snatch. 

4) Jerk Dip + Jerk: (1+2)x 3, (1+1) x 2 

5) Snatch Deadlift: 3x5 @ 95% of best snatch. 

6) Tempo Snatch Deadlifts: 3x1. 10 seconds up, 10 seconds down @ 85% of best snatch.