Friday Week 6 - Day 5

MOVEMENT PREP

Three sets:

Supinated Grip Chin Ups x 10

KB See Saw Press x 20 reps.

Ring support Hold x 45 seconds 

TRAINING

1) Muscle Snatch: 3,3,2,2,1,1. Work up to a heavy single. 

2) Muscle Clean: 3x3. Keep these at a medium load. I want them to be snappy! 

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

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

5) Snatch Deadlift: 3x4 @ 100% of best snatch. 

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