Monday, May 14, 2018- Week Nine- Day One

1. Snatch Balance Without A Dip+ Zotts Press (3+3) x 3

2. Pause Snatch Balance + Snatch Balance: (2+2) x 2, (1+2) x 3. Move up in weight each set. Pause for 3 seconds at the bottom.

3. Snatch Pull+ Power Snatch + OHS+ Snatch: (2+1+1+1) x 3, (1+1+1+1) x3

4. Snatch: 3×2. Start 2.5-5 kg heavier than the weight you ended on in the complex above.

5. In the Hole Front Squat: 5×5 (10 second descent on the last rep)

6. 3 sets:

Weighted Hip Extensions x10 (use a barbell)

Side Plank Hold x 60 sec each side

Chin ups x 10 

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