1. High hang snatch + 3 OHS work at 60% of your 1RM Snatch.
2.) back squat- work at 65% of your 1RM Back Squat for 3x10
3.) Sots Press 4x3 Select a weight to challenge positions. Pause for 3 seconds with the bar locked out overhead
1.) 2x Superset: Fwd and reverse kb lunges (5 foward/5 reverse= 10 total on each leg), right into 10 Glute Ham raises
2.) 2 sets of 21's! (Biceps!)
3.)Hollow Hold Tabata
3x10 push ups (on the rings or parallettes) superset with 10 ring rows