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