A. BB strict press 6-12 reps x 3 sets *focus on strength here, should fail on last set on concentric phase of the press.
B. 1 HH Power snatch + 1 Squat snatch *with a pause at below the knees x 3 sets
C. Weighted chin up / chin up progressions; 4-8 reps x 5 sets.
*Neg chin up off boxes
*Neg chin up off boxes-No feet 5 sec eccentric (lowering) phase
*Jumping chin up with 5 sec eccentric (lowering) phase
*Strict chin up