- back squat: 6 sets of 3 at 78%
- front squat: 3 sets of 3 at 75%
- snatch balance no dip: 3 sets x 1 reps. quick hands (punch body down) you choose the weight!! speed is critical
- snatch balance with a dip: 3 sets x 1 rep. quick dip and drive body under…..you choose weight, but should be much heavier than no. 3.