Friday Week 9 - Day 5

MOVEMENT PREP

Superman Y holds x 10 reps. Hold for two seconds at the top of each rep. These will be done with light weights.

KB Star Planks x 30 seconds each side.Ring support Tuck Hold x 30 seconds 

TRAINING

Strict high hang Muscle Snatch: 3x3

Above the knee Muscle Clean: 3x3

Pause Snatch Balance + Snatch Balance: (1+1) x 5. Work up in weight each set. 

Jerk Dip + Jerk: (1+1): 65%,70%,75%,80%,70%,75%,80%,85%,90%,90+%.

Snatch Deadlift: 3x5 @ 100% of best snatch. 

Tempo Snatch Deadlifts: 3x1. 10 seconds up, 10 seconds down @ 90% of best snatch.