Strength
a) 3 Position Snatch – Floor + Below Knee + Above Knee: 1 Set Every 2 Min x 7 Sets
b) Back Squat – 4×4 (pause 1 sec) @ 75-80% (heavier than last wk)
—Start @ 65% for the snatches & work your way up to the same as last wk or heavier. This is meant to be lower volume on the squats since you’re snatching first & it’s the 2nd time squatting heavy this wk.
c) One Arm High Pulls – 4×12
—Superset b/c as needed.
d) Mobility – Barbell Trap Mash: 1 min/side. PVC Front Rack Stretch – 90 Seconds . Bottom of Dip Shoulder Stretch – 90 Seconds