DB Thrusters x 5 (70/50)
DB Single Arm Bench Press while in Hollow Rock Hold x 5 each arm
KB Windmill x 5 each arm
Back Squat @ Tempo: 4×5 (4 seconds down and explode up)
Snatch Push Press + Snatch Balance + OHS: (1+2+2) x 2, (1+1+1) x 3.
Snatch + Clean + Snatch + Clean (1+1+1+1) x 3 working sets.
Snatch + Clean + Snatch: (1+1+!) x 2 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.
*increase the weight as you move through the 5 sets above.
Chin Ups x 10
Ring Dip + Knee Up (1+1) x 7
Chinese Planks x 45 sec