- front squat: 3, 2, 1, 1, 1, 1, 1….end up with about a 9 on the last rep.
- snatch+pause hang snatch+high hang snatch: the high hang snatch is very hard after snatching 1 from the floor then bringing bar to floor and up to hang position 1″-2″ above knees pausing….then exploding into a snatch. choose your weight smartly…i would say shoot for a 60% as being a great load for this exercise.
- snatch “tempo pulls”: 3 sets x 2 reps using a light load for best positioning. 10 sec up, 10 sec down hitting precisely the correct positions on way up and on way down.
- snatch push press: 5, 4, 3, 3,
- abs: your choice.