1.cj tech: work up to 73%x2x10 sets
2. snatch tech: work up to 68%x2 x 6 sets
3. box jumps: 15 total jumps
4. choose any other exercises that you might want to use to build your body. do not be afraid of doing some dumbell benches or inclines along with chin ups and or upright rows. basic arm work can be used as well. basic body building movements that will build you up without tearing you down.