1. deadlift - 4x3
2. bench press - 6x4
3a. back lever - 4 x submax time
3b. pull ups - 4 x submax reps
- BL should last about 8-10 seconds, pull out into pullups
3c. reverse leg lift - 4x4
-headstand or handstand leg lift against wall
4. 1 arm kb snatch - 5 minutes x max reps
2. bench press - 6x4
3a. back lever - 4 x submax time
3b. pull ups - 4 x submax reps
- BL should last about 8-10 seconds, pull out into pullups
3c. reverse leg lift - 4x4
-headstand or handstand leg lift against wall
4. 1 arm kb snatch - 5 minutes x max reps