A: Snatch Grip SOTS Press
Bar maintain a neutral spine, keep the chest up!
B: Snatch
3 x 3 @ 70%
C: Snatch Pull with Slow Negative
3 x 5 @ 75% + 3 second negative
D: Paused Back Squat
5 x 5 @ 70% 3 sec pause in the bottom
E: Strict Pull ups
Accumulate 20 (female) or 40 (male) reps anyhow
F: Superset
Superset: 4 x Sets of 10 DB Single Arm Row + 10 HR Pushups