Essentials:
Skill

SPU Warm Up (PVC)

Snatch BNPP(3sec pause) 3×6 BAR

Power Drop Snatch 3×3 BAR

Muscle Snatch 3×3 BAR

Power SPU 3×3 BAR

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

Strength

A1. Dumb Bell step Up x10 each leg x4 rest 30sec
A2. 1 Arm Plank Hold 20sec each arm x4 rest 2min

Conditioning :
50 Russian KBS for time : 55/35

Fitness/Performance:
Skill

SPU Warm Up (PVC)

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

Drop Snatch 3×3 BAR

Muscle Snatch 3×3 BAR

SPU 3×3 BAR

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

Strength

A1. Single arm OH Dumb Bell step Up x10 each leg x4 rest 30sec
A2. Hand Stand Hold 30sec nose to wall x4 rest 2min

Conditioning:
50 Russian KBS for time : 70/55