1: Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 3 sets.
2: Snatch High Pull + Power Snatch into OHS (meaning, don’t restand after receiving the bar in the power position): (3+3)x2, (2+2) x 2, (1+1) x 3.
3: Clean Pull + Power Clean + Push Jerk: (1+1+1) x 4 sets. Stay light and work speed here.
Single Arm Front Rack KB Hold Goblet Squat x 7 each side
Single arm KB Waiter Hold Step Up x 7 each leg
Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups