Tuesday
- Front squat - 60% x 2 x 3
- Snatch segment pull (1", knee, hip, finish) + snatch - moderate weight x 3-4 sets***
- Power clean + power jerk - 65% x 1 x 5
- Snatch pull - 75% x 3 x 3
- Gripper or plate pinches - 3 x 5 (5 sec hold closed)
- Jack knife - 3 x 15
***pull the bar to each position and pause to build better positional awareness and strength, pausing at 1" off the ground, at the knee, the hip, and end with a strong finish, then immediately snatch the weight