1. Tall Snatch: 40% of 1RM 5×5
2. Hang Snatch: 75-90% 5×1
3. Clean and Jerk: 75-90% 5×1
4. Back Rack Step Up: Using a box that will put the leg parallel to floor: 3×6 each leg @ 50% of BS Max, adjust for proper form. Make sure the leg on the box fully extends before the leg leaving the floor touches the box!
1a) Good Mornings: 3×8, medium load
1b) 3x1min weighted planks
Do one set of Good Mornings, then one set of weighted planks, repeating for a total of 3 rounds