WarmUp: 20-25min
2 rounds:

8x BANDED FACEPULL OH PRESS to SQUAT

10+5x/side HALF KNEELING HIP ROLL BACK + THORACIC REACH UNDER

5x/side ALTERNATING ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS - SITTING ON THE LEGS

Barbell technique:
2x 3+3+3
SNATCH SHOULDER PRESS +
PRESSING SNATCH BALANCE +
OHS

3x 1+1+1
SNATCH PUSH PRESS
OHS +
SNATCH BALANCE

2x 3+3+3
MUSCLE SNATCH +
OHS +
MUSCLE SQUAT SNATCH

2 x 3 TALL SNATCH
2 x 3 SNATCH from POWER POSITION

2x 3+3+3
HALTING SNATCH DEADLIFT +
SNATCH HIGH PULL from POWER POSITION +
SNATCH

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TALL SNATCH with 3 sec pause in the bottom
3-4x3@barbell - ~40%, sn-% rest 2min

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SNATCH + SNATCH BALANCE + OHS
2x2x[2+2+2]@barbell-50%,
1+2+1@55%,
1+2+1@60%,
1+1+1@65%,
1+2+1@65%,
1+1+1@70%,
1+2+1@70%, sn-% rest 2min

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SNATCH
2@75%, 1@80%, 2@75%, 1@80%, 1@85%, 1@80%, 1@85%, 2@70%, rest 2min

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OHS *rack, squat at a controlled speed into full depth and return to standing
1@up to the a heavy single of the day, ohs-% or sn-% rest 2min