4 sets 
10 Front rack sandbag squats 
Rest as needed between sets 


Till you quit (must be unbroken)
4 sandbag press
5 sandbag squats 

Rest 2 min 


Till you quit 
Alternating oh dB press (At least 15 each arm) 

Heavy Sandbag Squats 
5 sets 6 reps full range of motion and then do 6 reps at just the upper 25%-50%  range of motion. Look to pump the VMO 


50 ft sideways sandbag toss to the right side
50 ft sideways sandbag toss to the left side 


4 sets 
5 sandbag squats 
5 max height or distance jumps 



Part 1: 15 minutes 

Build to a moderate heavy
1 hang power snatch above knee + 1 one hang power snatch below knee + 1 power snatch from the floor. 
Do not drop the bar during your set, use the hang to load your hamstrings.

Part 2:

Full snatch
3@50%, 3@60%, 3@70%, 2@75%,  1@80%, 1@85%, 1@90%, 3×3@75%
Use the last set at 75% to work on speed. 

Part 3

Snatch dead lift
3×3@110% of 1RM Snatch