30 sec KB Front Rack Wall Sit Hold
30 sec Nose to Wall Hand Stand Hold
50 Ft DB Waiter Walk (50 ft right arm/50 ft left arm)
Back Squat @ Tempo: 5×4 (4 seconds down and explode up)
Snatch Push Press + Snatch Balance + OHS: (1+1+1). Work up to a challenging set, but don’t surpass 7-8 sets.
Snatch + Clean + Snatch (1+1+1) x 5 working sets.
*yes, you read that right.. use the same bar and weights and try and make the fluidity of your snatches and cleans the same.
Pull Ups x 10
Push Ups x 15
Ab Mat Sit ups x 20