10×1 +1 Hanging Snatch
This is a complex where the first movement is a Snatch from the high hang, or hip crease with only the dip. The second movement, or the +1 is hang Snatch from below the knee. Focus on the positions and SPEED THROUGH THE MIDDLE. Add weight only if form is tight!
3×3 Pausing front squats as heavy as possible.
Hold the bottom of the squat for 3 seconds. Use the same weight for all three sets.
3 rounds for time
20 power cleans(95/65)
20 hand release push ups
Focus on your problem areas. Use three positions and hold for a minmum of two minutes per side.