Strength
SPU Warm Up (BAR) 7reps each movement
Drop Snatch 3×3 BAR
Snatch From Lap 2x (1 Power+2 Full) BAR
Snatch RDL+ RDL into shrug on toes 2x(3+3) BAR Stay above the knee
Hang Snatch (above Knee/vertical shin) 2x(1 power+2 Full) BAR
Snatch Lift Off 3×3 65% of Snatch, pause at knee for 3sec
SLO into RDL shrug/toes 3×3 65% of Snatch, pause at knee for 3 sec
Front Squat
3×5 @63% with a 3sec pause at rock bottom
-THEN-
Conditioning
3 Rounds each for Reps
2min AMRAP
5 OH Squat 75% of Snatch
5 Bar Facing Burpees
Rest 2min