1. High Hang Strict Muscle Snatch+ Muscle snatch (from floor) Snatch Balance w/out a Dip + Zotts Press ( 3+3+3+3) x 3. Pick a light weight and take small jumps from there through the 3 sets. The strict muscle snatches should be done with no leg drive. We’re working on a perfect bar path (bar close, elbows high and outside) and strengthening our muscles in that movement. Work your positions from the floor on the muscle snatch. Pause at each position if you need to! The focus on the snatch balance without a dip is PUSHING and PUNCHING against the bar to get your body down! The zotts press needs to be slow and controlled and strong overhead. Do not rush through this warm up!
2. SN PP: 4×3. Try and get heavier than last week.
3. Snatch Pull+ Snatch From Above the Knee (Launch) + Snatch: (1+1+1) x 5 working sets.
4. Pause Front Squat + 1 1/4 Front Squat+ Front Squat : (1+1+1) x 5 Pause for 2 seconds in the bottom. Warm up before you begin counting sets.
5. 3 sets:
Hollow Hold x 60sec
Side Plank lifts x 12 each side.