1. Dumbbell Hang Snatch
Reps: 3 (each side)
Hold a dumbbell in one hand and stand with feet shoulder-width apart. Bend your knees and hips to lower the weight to just above knee level. Explosively extend your hips and raise the weight straight up in front of your body and let the momentum carry it overhead.
2. Hex-Bar Clean
See Day 1.
Reps: 5 (each side)
Stand in front of a bench or box and place one foot on it so that your thigh is parallel with the floor. Drive your heel down and squeeze your glutes as you step up onto the bench, but let your trailing foot hang off the bench.
4. Towel Pulldown
Sling a towel around the lat bar at a pulldown station and set yourself up at the machine. Grasp an end of the towel in each hand and pull it down.
5. Cable Lawnmower Row
Reps: 8 (each side)
Attach a single-grip handle to the low pulley of a cable station and stand facing the cable with your legs staggered. Grasp the handle with one hand and step back to put tension on the cable. Row the handle to your side.
6. Scap Pushup
Get into a pushup position and squeeze your shoulder blades together to lower your chest about an inch, then spread your shoulders to raise your torso.
7. Band Curl
Reps: Repeat for 30 sec.
Stand on an exercise band, holding a loop with both hands. Curl the band up with your elbows at your sides.