A) 5 rounds of:
6 reps strict Muscle-Snatch + 6 reps Snatch Grip behind the neck Strict Press.
20 reps Hollow Rock
B) 5 rounds of:
8 reps Bench-Press
8 reps Pendlay Row
C) 4 rounds of:
12 reps Biceps-Curls with Barbell
12 reps banded Triceps-Extensions