Warm up
1.) Hang muscle snatch + drop snatch + over head squat 4 x 4+4+4
2.) Power snatch 6 x 2 , adding weight
3.) Clean from high hang/ power position+ No hook grip 6 x 2 , adding weight
4.) Back squat with pause @ half way up 5 x 2
5.) 4x
A.1 strict press x 4
A.2 kettlebell row x 6 /heavy
A.3 Abb twist with a ball x 8/2=1