A. Snatch balance – Work up to a heavy set of 2.

B. Sots press – 3×5. This is a demanding movement, and you will likely only be doing it with the bar, and possibly a light one at that. You basically sit in the bottom of an overhead squat, bring the bar down to your shoulders, and press it back up again.

C. 3 rounds, not for time:

6-8 Pendlay rows, heaviest possible

ME KB/band bench press

5 jumping good mornings (These may be scaled to regular good mornings if you are new to this movement.)