Snatch Drop + Zotts Press (3+3) x 3. Light and Snappy with Precise movement!!
Snatch Push Press + Snatch Balance + OHS: (1+1+2) x 2, (1+1+1) x 3 sets.
Snatch High Pull + Power Snatch + Snatch High Pull + Snatch (1+1+1+1) x 3 sets.
Snatch High Pull + Snatch: (1+1) x 3 sets.
Back Squat: 1.1.1. x 6 sets. Each set is 3 singles with 20 seconds rest in between reps.
*Perform three HIGH box jumps in between sets.
5-10 pause ring push ups (Hold for three seconds in the bottom and three seconds at the top of each rep).
Weighted Plank x 60 seconds (Plank on top of two boxes with a weight hanging from waist)
Single Arm Alternating DB Press x 20 reps (hold two dumbbells in front rack position. Alternate pressing dumbbells overhead at a steady tempo).