1) 3 position snatch
(mid thigh, 1″ above knee, ground)
2 sets @ 60%
2 sets @ 65%
2 sets @ 70%

2) Snatch Pulls
3 x 3 reps @ 105%

3) Press (strict)
2 sets x 2 reps @ 80%
2 sets x 2 reps @ 85%
3 sets x 2 reps @ 85 – 95%

4) 3 rounds not for time:
20 x ring dips
3 – 5 glute ham raises
40 sec L hang from bar (hang from the bar with legs in the L position)