2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Snatch presses
2 rounds of: 5 Overhead squats, 5 snatch deadlifts
Snatch (no foot) – 2 reps x 4 sets, 1 reps x 3 sets
Snatch Deadlift (3 second pause at knee) – 3 reps x 4 sets
Paused Front Squat – 3 reps x 4 sets
Seated Shoulder Press – 5 reps x 5 sets
When there are 2 rep x set prescriptions for an exercise, the first one has the same weight across the sets, the second one can have ascending weights depending on how the well the exercise is done.
Snatch (no foot) – 60kg/2 reps x 4 sets, then 65kg/1, 70kg/1 and 75kg/1.