Snatch Push Press + OHS: (2+1) x 4. work up to a heavy double
3 Position Pause Snatch Deadlift into a Jump and Shrug + Snatch (1+1) x 5 working sets.
*Pause one inch off ground, mid knee and mid thigh for three seconds at each position. From the mid thigh position, jump and shrug as hard as you can. Reset the bar to the ground and then snatch.
Snatch: 5 singles.
Back Squat: Work up to a heavy single FOR the day. Then take 60-65% of todays’ weight and hit for 3 x 10.
Ring Dips: max reps in 60 seconds.
Ring dips with band: max reps in 30 seconds.
Plank on Ball: 60 total seconds. move arms in clockwise and counter clockwise circles while in plank.