The Factory Strength and Conditioning – Strength & Conditioning
Snatch Grip Push Press + Pause Overhead Squat + Muscle Snatch (4 + 1 + 3)
4 Snatch Push Press + 1 Pause OHS + 3 Muscle Snatch @ 65, 65, 70, 70, 75%
**You will need two barbells. One barbell for the Snatch PP + Pause OHS and one barbell for the Muscle Snatch
**Your Muscle Snatch will be 5-10% lighter
Snatch
3 @ 60, 65, 70%
2 @ 75, 80%
Pause Back Squat + 1/4 Squat + Back Squat
1 + 2 + 2 @ 60, 65, 70, 70%
1 + 1 + 1 @ 75%
**1/4 Back Squat means you will squat to the bottom of your squat, stand up 1/4 of the way up, go back down to the bottom of your squat, and then stand all the way back up.
**Pause Back Squat is 2 second hold in the bottom of the squat
