snatch from floor work to 1RM
clean and jerk from the floor to 1RM
snatch high pulls from the floor 85% 5X5
100 Meter Sled Drags
rest 3:30 between efforts
*moderate load - high turnover throughout
pullups do 4 sets of 10. Add weight if possible.
single arm KB swings, 4 sets of 10 with each arm