1. 3 muscle snatch + 3 snatch push press behind neck + 3 squat + 3 bent over row - x 5
2a. planche hold - 5x10 seconds
- short rest
2b. L-pullups - 5x5 slow
- rest @ 90 seconds
3. 1 KB complex, 6 reps each movement x 2-3 sets each hand
- snatch
- push press
- squat
- bent row, free hand behind back
- switch hands
- repeat with other hand, rest as necessary between sets
2a. planche hold - 5x10 seconds
- short rest
2b. L-pullups - 5x5 slow
- rest @ 90 seconds
3. 1 KB complex, 6 reps each movement x 2-3 sets each hand
- snatch
- push press
- squat
- bent row, free hand behind back
- switch hands
- repeat with other hand, rest as necessary between sets