Week 1 Day 2

Snatch from the floor
1 rep on the minute for 20 minutes with approximately 60-70% 1RM

Push Press from behind the neck
3 sets of 5 reps with 2 minutes rest between sets.  Use a weight that is difficult to preform for 5 reps with good form.

Pendlay Row
3 sets of 5 reps with 2 minutes rest between sets.  Use a weight that is difficult to perform with good form.

Prone Sweeping exercise
2 sets of 10 reps with 2 minutes rest between sets. Stay light.