1. Snatch - work at 90% of your 1RM Snatch for 5x1

2.) touch and go box squats- work at 60% of your 1RM Back Squat for 5x3

3.) bench - work to 90% of your 1RM Bench Press for 1x1, then decrease weight (-30 LBS) for Drop Sets


1.) Barbell Thrusts 3x10 :30 bridge hold following each set

2.) Landmine row/press superset 3x10 each side

3.) 50 sit ups

Pull ups:

5x3 jumping pull up lowering into a negative