SUNDAY

Muscle Snatch
1-1-1
Power Snatch
2-2-2

Then, alternating between exercises, complete:

Weighted Sit-ups (20/14)
15-15-15-15
Ring Rows
10-10-10-10

Spend any additional time in rolling with the PVC tubes, or the lacrosse ball.

*The Muscle Snatch is done with no rebending of the legs to get under the bar. Really focus on technique, and only add weight if your technique is still solid at the previous weight. Go right into the Power Snatches, with only 1, or maybe 2, warmup sets between the Muscle, and the Power Snatch. Both sets of Snatch are progressive. Both the Weighted Sit-ups, and the Ring Rows are done as strict, and controlled, as possible. The Weighted Sit-ups will be done with a Medicine Ball held against the chest, right under the chin, and it must pass all the way between your knees at the top of each rep.