Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5
Hang Snatch + Snatch High Pull + Snatch: (1+1+1) x 5 working sets.
*in between sets perform 3 reps of: 5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”). With a light barbell.
Pause Back Squat + Back Squat: (2+2) x 5
10 Ring Dips.
20 Hollow Rocks of 30 sec Hollow Hold
Forearm plank into straight arm plank x 30 seconds (Move up and down from your forearms up into a straight arm plank, back down into a forearm plank. Keep going for 30 seconds.