Back squats
3×6 Tempo 3 down 3 up 70% @70KG
2×3 85% @85KG

Below the knee hang snatch
Triples @ 80% @50KG. Only got 2 sets

Below the knee hang muscle snatch
5-5-5-5 @20,25,30,35KG
Slowly work up

1 push up ( 3 Second down ) + 1 renegade row @20lbs
10 Reps
Rest 60Seconds
5 sets

Chinese bent over row
4×8 @35lbs

Hollow Hold
3 minutes total *Could only do 2 mins