Competition & L2:
Heavy single:
one-arm DB squat snatch. Each arm
L1:
Heavy single:
one-arm kettlebell snatch. Each arm
then
Competion:
20-16-10
One-arm DB squat snatch (75#/55#) alternate each arm
Ring Dips
L2:
20-16-10
One-arm DB squat snatch (45#/33#) alternate each arm
Ring Dips
L1:
20-16-10
One-arm KB snatch (24kg/16kg) alternate each arm
Push-ups