Strength
a) 2 Position Snatch – Hang + Floor : 1 Set Every 2 Min x 7 Sets
b) Back Squat – 5×3 (pause 1 sec) @ 75-80%+ (heavier than last wk)
—Start @ 70% 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) Face Pulls (pulley) – 4×10
—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