Friday, May 17 – Week 1 – Day 5

3 sets:

Wall sit DB Strict Press
Banded Pull Apart (Palms up)
1 OHS + 1 Zotts Press x 5 reps (PVC Pipe)


Snatch Balance: 3,3,2,2,2,1,1. Work up to a challenging weight.

Pause Rack Jerk (Once you recover your jerk, you’ll hold the bar overhead for 5 slow seconds before reracking the barbell): 5 working sets. I want you to pick a heavyish weight that you can hit for 5 singles.

Snatches from Blocks (bar should be right above the knee): 5×3

Snatch Deadlift: 3×3 @ 100% of best snatch

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