Competition Prep Week 3, Day 4
1: Snatch
2 sec pause above knee + 3 sec pause in bottom
2: Clean Pull + Hang Clean + Jerk (3×70%, 2×80%, 1×85%, 1×90%)
3: 3-Position Snatch Deadlift (2×80%, 2×90%, 1×100%, 1×110%)
3 sec pause per position (1 inch, below K, Above K)
4: Glute-Ham Raises (3×10)