1.) No contact Muscle snatch + snatch balance + ohs 4 × 3+3+3
2.) Hang power snatch @/ above knee 6-8×3
3.) Back squat 5×5
4.) Pull up 5×3
5.) Push up 5 × 8-12 3.sec eccentric
6.) 3x
A.1) side plank 30.sec
A.2) hollow hold 30.sec
A.3) side plank 30.sec
A.4) hollow hold 30. sec
Rest 30.sec