1) Skill- Take 7 or 8 attempts at a very big hollow body/hollow arch on the bar. Each attempt should only be 3 of each.
Strength
1) Emotm 5
5 Dumbbell Rows each arm. Heavy as possible.
Motor
10-1 Ladder
CTB Pull ups
Push Jerk RX+ 50% 1rm, RX 135,95 FIT 95,65