A. 3-position snatch – Work up to a heavy set with good technique. No muscle snatches.
B. Work up to a heavy set of 3 reps in the snatch grip push press.
C. 3xME strict pull-ups – On your last rep of each set, do a max effort hold at the top of the movement.
D. 3xME ring row hold (at top, rings touching ribs) – Once you can’t hold the top position any longer, do a slow negative down to the bottom position.