1. Empty Bar complex: 2 sets – 3 High Hang Muscle Snatch + 3 Hang Muscle Snatch + 3 Muscle Snatch + 3 Overhead Squats + 3 Snatch Balance; rest 60s
A. Snatch: 5×1 Power Snatch + Snatch Balance – build to 1RM for the day; rest 90s-2min
B. 3 Position Pause Snatch Pull: 5×1 build to a heavy complex for the day (heavier than two weeks ago when we did high pull version); rest 2 min
C. 1+1/4 Front Squat: E3MOM 5×1 (start @60% and build to 1RM for the day); rest 2 min
Squat to the bottom, come up just above parallel then drop back into the hole and bounce out of the bottom and stand up completely.
A1. Isolated Weighted Sorenson Hold 3 x 30secs Hold at top (hold the top of a Hip Ext. for as long as possible)
A2. Arms only Ski Erg x 30s