1.) No Hook/No Feet Snatch (No hook grip, no moving the feet.) Work at 75% of your 1RM Snatch 5x1
2.) Back Squats 4x3 Work at 85% of your 1RM Back Squat. Keep the weight consistent across the work sets.
3.) Snatch Grp Deadlift 4x 3 Work at 105% of your 1RM Snatch. Keep the weight consistent across the work sets.
1.) 10R/10L single leg kb deadlift superset with a 1:00 glute bridge hold
2.) Bicep Tricep superset 3 rounds: 10 bicep curls directly into 10 tricep extensions (set up red band on rig hands grab either side of band in a neutral grip and pull down to hips
3.) Single arm kb sit ups 3x20 (10 per arm) laying down with legs straight out in front, KB up as if starting in a turkish get up, sit up while maintaining KB position
Skill Work: Pull Ups
2 rounds: 10 lat/scap activators, 10 banded beat swings, 3 hollow-arch pull up, lower down into a negative (done from a box)