A) Front squats

3 @ 75%

2 @ 80%

1 @ 85%

3 @ 80%

2 @ 95%

1 @ 90%; R2M after each set

– work overhead squat mobility/snatch complex during rest

B) 5 sets of 3 position snatch (high hang, mid hang floor)

– complete in 10 minutes

C) Row 500m @ 90%; R90S x 3 (keep same pace)

 

Snatch complex (3 of each):

– overhead squat

– snatch balance

– muscle snatch (from hip)

– squat snatch position 1 (high hang)

– squat snatch position 2 (above knee)

– squat snatch position 3 (mid shin)