Essentials

A.SPU warm Up (5 reps per)

B.Power snatch From High Hang (Lap)
5×5, light load (40-60%), Rest 90sec

C1.Snatch Grip RDL above knee
6×5 moderate load (60-80%) rest 1min

D. Back squat
5×7-5 reps @33×1, rest 2min

Then

On the 2min perform 8 back squats @ light load for 6 sets (12min).

Fitness

A.SPU warm Up (5 reps per)

B.Snatch From High Hang (Lap)
5×3, light load (40-60%), Rest 90sec

C1.Snatch Grip RDL above knee
3×3 heavy as possible, rest 1min
C2. Snatch Lift offs
3×3 +100% of snatch, rest 1min

D. Back squat
5@70-75%
3@75-80%
1@80-85%
3@80-85%
1@85-90%
tempo @22×1, rest 2min

Then

On the 2min perform 8 back squats @ 65% of max for 6 sets (12min).

Performance

A.SPU warm Up (5 reps per)

B.Snatch From High Hang (Lap)
5×3, moderate load (60-80%), Rest 90sec

C1.Snatch Grip RDL above knee
3×3 heavy as possible, rest 1min
C2. Snatch Lift offs
3×3 +100% of snatch, rest 1min

D. Back squat
5@70-75%
3@75-80%
1@80-85%
3@80-85%
1@85-90%
tempo @22×1, rest 2min

Then

On the 2min perform 10 back squats @ 65% of max for 6 sets (12min).