Work up to a heavy hang power snatch; reduce by 20% for a set of 2
Work up to a heavy clean and jerk; reduce by 20% for a set of 2
Core imbalance work
30 second hollow hold
30 second side plank hold
30 dead bug hold
45 minutes of rowing, assault bike, ski erg, running or a combo of all three. Keep the effort at about 65 to 75%.