The Factory Strength and Conditioning – Strength & Conditioning
Off the Blocks Pause Snatch
5×3 @ 65, 65, 70, 70, 70%
**Blocks should be set so the bar is just above the knee
**Pause for 2 seconds in the receive position
**Make sure reps are singles, do not touch and go
**Reset after each rep and focus on proper positioning
Elevated Heel Tempo Back Squat
3×3 @ 65%
**If you are wearing lifters that is fine for elevated heel
**If no lifters, use 2.5k(red) or 5k(white) change plates under heels
Back Squat
4×3 @ 70, 70, 80, 80%
