WARM UP + TECHNIQUE 10-15min

2 rounds:
10 AIR SQUAT
10 RDL *sn grip
5+5 PRESSING SNATCH BALANCE + SNATCH BALANCE
5+5 OHS + PRESS IN SNATCH

SNATCH SLOW HIGH PULL *full foot + SLOW PULL SNATCH + SNATCH BALANCE
2x[1+2+2]@barbell, 4x[1+2+2]@61-70% *beginners bw 50% = 1RM snatch
2x[1+2+2]@barbell, 4x[1+2+2]@61-70% sn-%, rest btw sets 2min

POWER CLEAN from KNEE + POWER JERK + SPLIT JERK *split jerk both side 1+1
2+2+2@barbell, 3x[1+1+2]@light load, rest btw sets 2min

FRONT SQUAT + BACK SQUAT + 5 SQUAT JUMPS
3+3@up to 75-80%, rest btw sets 2min *bw 80% = 1RM front squat

PAUSE SNATCH DEADLIFT *2cm, knee, mid-thingh
3x3@today snatch weight or 10kg more, rest btw sets 2min