A) 7×2 Pause snatch; 1-2 min

B1) Snatch grip behind the neck push press 4-6 reps x3; rest 30 sec

B2) Snatch first pull (pause at knee for 1 count) 4-6 reps @20X1 x3; rest 30 sec

B3) Russian step-ups 5-8 reps/side x 3; rest 2 min

C) 3xME handstand holds/floor FLR

 

*lower the weight enough on the Pendlay row to pause 1 sec with bar in contact with chest