Strength

SPU Warm Up (PVC)

Snatch BNPP+OH Squat(3sec pause /squat) 3×5+5 BAR

Drop Snatch 3×5 BAR

Snatch Shrug + Lean Back 3×10 BAR

Muscle Snatch 3×5 BAR

SPU 3×5 BAR

Snatch From Lap 3x (1 Power+2 Full) BAR

Snatch RDL+ RDL into shrug on toes 3x(5+5) BAR Stay above the knee

Hang Snatch (above Knee/vertical shin) 3x(1 power+2 Full) BAR

Snatch Lift Off 3×5 50% of Snatch

SLO into RDL shrug/toes 3×3 50% of Snatch

Back Squat
3×5 @60% with a 3sec pause at rock bottom

-THEN-

Conditioning
OTM 10min
4 Dead Lifts 70% of 1Rm
5 Burpees