Wednesday, Feb 28th, 2018

1. Pause Snatch Balance: 3,3,,2,2,,1,1,Try and work up to (or exceed) your 1 RM snatch. If this is not possible, we have identified a weakness!!

2. Snatch High Pull+ Snatch: (1+1) x 2 @ 84% of best snatch, (1+1) x 3 @87% of best snatch.

3. Pause Front Squat + Front Squat : 5x(1+1). Pause for 2 seconds in the pause front squat. Work up in weight each set.

4. 3 Sets:

Hollow Holds or Tuck Holds x 45 sec.. straight into 30 jack knives or v- ups.

Supine Med Ball Leg Curls x 12

Prowler sprint or air assault sprints 30 seconds.