Double KB Front Rack Wall Sits: 30 seconds
Hollow Rock Hold + Superman Hold: 30 seconds each
Double DB OH Hold: 30 seconds
A. Back Squats
Back Squat: 3-3-2-2-1-1.
Work up to a heavy single for the day (this doesn’t have to be a PR! Just go as heavy as you can for this day!)
B. Snatch Complex
1 Snatch Deadlift + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch
4-5 working sets. Move up in Weight each set and build to a moderate load
C. Snatch Deadlifts
3x3 as heavy as possible with good, fast form.
D. Back Squat Burn!
Back Squat: 2x10.These should be light enough to where you can move really fast. But not so light to where you’re not pushing! Make it burn