4 sets of:
6-8 Bulg. Split Squats @ 32X1 (DB´s in Farmers pos.)
rest 30sec.
6-8 Bulg. Split Squats @ 32X1 (DB´s in Farmers pos.) - other side
rest 30sec.
6-8 DB-Floor press (1sec. hold at bottom pos.)
rest 60sec.
4 sets of:
8-10 DB rom. DL (each side)
rest 30sec.
10-12 3-point DB-rows (each side)
rest 60sec.
work up to a heavy single Snatch
then 3x3 @ ~85% of H1
practice some pistols and reactive BJ´s
+
4-6 sets of 1-5 Ring MU
3 sets of:
10 blackburns
15 Facepulls
25 banded leg curls
6-8 Ring body saw