A. Pause Snatch Balance + Snatch Balance 5 x (1+1)
Move up in weight each set. Pause for 3 seconds at the bottom. Try and get heavier than last week.
Snatch with 2 second Pause in Squat
3 x 1 - Try and work up a little heavier than last week.
3×2. Start 2.5-5 kg heavier than the weight you ended on in the pause snatch above.
C. Front Squat - Complex
5 x Pause Front Squat + 1 1/4 front squat+ Front Squat.
Build up to a challenging set.
D. Midline Conditioning
10 x Weighted GHD Back Extension (use a barbell)
60sec x Side Plank Hold
10 x Supinated Ring Rows