1. Snatch Balance + OHS (2+1) x 5 @ 77% of best snatch or snatch balance.. depending on whichever one is higher.
2. Power Snatch+ Snatch: (2+1) x 2, (1+1) x 3. Move up in weight each set but keep your movement snappy and fast! Try and go higher than last week.
3. Front Squat: 4×4. Move up in weight each set. Work up to a challenging set of 4. Try and go heavier than last week.
4. 3 Sets:
Hollow Holds or Tuck Holds x 60 seconds.
Weighted hip extensions x 10-15 with 3 sec hold at top to squeeze glutes.
If you have a sled or prowler, do some heavy sprints! 3 sprints. If you don’t have a sled or prowler, do 3 sets of 30 sec sprints on air assault bike or rower. Rest 90 seconds in between each sprint.