Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing; add weight from last Monday
Purpose of the pause Back squat
The pause back squat can serve a few purposes. First, it helps train rate of force development in the squat by eliminating the stretch-shortening reflex that normally occurs and helps the muscles generate more force and momentum to recover through the sticking point of the squat. It will also improve trunk strength and postural strength, improve flexibility and comfort in the bottom of the squat, and help correct improper movement in the squat such as leading with the hips.