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). Build in weight each set and work to a challenging weight, but not a weight you would fail.
Snatch push press: 3×4
Snatch Balance + OHS: (2+2) x 2, (1+1) x 3.
Snatch + Clean + Snatch + Clean (1+1+1+1) x 3 working sets.
Snatch: 4×2. Work to a challenging double.
Chin Ups x 10
Ring Dip + Knee Up (1+1) x 7
Chinese Planks x 45 sec