Tempo Banded Goblet Squats x 8 @ 3 seconds down, 3 second hold in the bottom.
Single Arm DB Row on paralette x 10 each arm
Glute Bridge DB Floor Press x 10
Snatch Push Press + OHS + Snatch Push Press + Snatch Balance (1+1+1+1) x 5
Snatch Deadlift + High Hang Snatch + Below The Knee Snatch + Snatch (1+1+1+1) x 3
Snatch Deadlift + Below The Knee Snatch + Snatch (1+1+1) x 2
Snatch: 3 singles
In The Hole Front Squats: 5×3. Work up to a challenging set of three.
*in between sets perform 30 sec hollow hold.