This time, hang for 10 minutes. Not in one go, but in sections throughout the day. Again, use a pull up bar, rings or some other safe option.

If you didn't read about the benefits last year, do it now: http://www.idoportal.com/blog/hanging

Build up to 2 RTM in 20min

Snatch + Hang snatch + Snatch balance + OHS

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

4 x 5 back squat

• 3 sec count on the way down
• leave two reps in the tank
• rest 3-4 min btw sets

3 rounds for quality

8-10 lying triceps extensions
2 rope climb (legless if possible)
2 wall climb (3 sec hold at the top)

• rest as needed between rounds

For time
30-25-20-15-10-5 Wall Balls
8-8-8-8-8-8 Toes-to-bar
5-5-5-5-5-5 Deadlifts 100/70kg

50 Double unders
10 DB push press 2x22.5/15kg
10 t2b

3 x E90SEC:
2 strict chin up

• rest 3min

5 x E90SEC:
1 strict chin up

• leave one rep in the tank

Squat Clean
(80% of the heaviest set)

Ring row 3x15 reps, 2min rest between sets, heavy, but with quality.