1. Slow Tempo Muscle Snatch+ Tall Snatch+ Snatch Drop+ Zotts Press: (3+3+3+3)x3
*Move really slow off the ground on the muscle snatch to reinforce good positions.
2. SN PP + Pause OHS+ OHS: (2+1+2) x 3 working sets.
3. High Hang Snatch + Snatch: (2+1) x 3 working sets..
4. Pause Front Squat+Front Squat (1+2) x 4
5. 3 sets:
SuperMans + Superman holds x 15 supermans straight into 20 second hold
Weighted Russian Twists x 30
kb side bends x 20 each side
Note: If you are learning these movements keep the bar light experiment and play. There is no met-con effort today. Focus mobility first and work with your coach to assess ROM and what you need to work on to improve.