Strength day:

A) 15 mins Snatch work up to 85% (three misses at one weight means drop it back down to a make able weight) 

B) 2-2-2-2-2-2 Back Squat at 85-90%

3 rounds of:

C1) 12 strict Ring Dips or Ring Push-ups

C2) 10 GHD sit-ups 

D) Pendlay Rows – 4×8 with barbell and solid form, focus on technique 

E) Snatch Pulls – 4×3 starting at 90% and work your way up to 110% of 1RM snatchweight