Monday, April 9, 2018- Week Four- Day One- Slight Deload Week

1. Muscle Snatch  + Pause OHS (3 sec pause) + Tall Snatch (flat footed) + Zotts Press: (3+3+3+3) x 2

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

3. Snatch: 1×3, 2×2, 2×1. Work up to a medium, heavy load. 

4. Front Squat: 4×3

5. 3 sets:

Hip Extensions x 12- Hold for 3 seconds at the top and squeeze glutes.

Side Plank Hold x 45 sec each side

Hollow Hold x 30 sec

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