1.) No Hook/No Feet Snatch (No hook grip, no moving the feet.) Work at 70% of your 1RM Snatch 5x1
2.) Back Squats 4x3 Work at 80% of your 1RM Back Squat. Keep the weight consistent across the work sets.
3.) Snatch Grp Deadlift 4x 3 Work at 100% of your 1RM Snatch. Keep the weight consistent across the work sets.
1.) 3x Bent over DB row x10, straight into max effort push ups
2.) Hip Thrusters 3x10
3.) 3x15 reverse crunches
Work spend 10-15 mins on holding a tuck position on the parallettes, experimenting straightening each leg (1 at a time), shoot thrus, push ups