A) E2MOM x 3 sets:

– 3 x high hang snatch @ 50-60%

+

E2MOM x 3 sets:

– 2 x hang snatch @ 65-75%

+

E2MOM x 3 sets:

– 1 x snatch @ 80-90%

*If mobility is an issue, limit movement to a power snatch.

 

B) E2MOM x 5 sets:

– 5 push press

*Start moderately heavy (60%) and build to a tough set.

 

C) 3 sets for quality:

– 6-10 strict pull-ups (add weight if needed)

– 6-10 strict handstand push-ups (scale 2/ 6 negatives)

– 10 hollow rocks + 10 V-ups + 10 hollow rocks