WARM UP + TECHNIQUE 10-15min

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3x TALL SPLIT JERK *both side

3x SLOW SNATCH PULL to HIP 5sec & HOLD HIP position 3sec & SLOW ECCENTRIC 5sec

*3-POSITION SNATCH COMPLEX ->
SNATCH from POWER POSITION + SNATCH BALANCE
SNATCH from ABOVE KNEE + SNATCH BALANCE
SNATCH + SNATCH BALANCE

*3-POSITION CLEAN + SPLIT JERK COMPLEX ->
CLEAN from POWER POSITION + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side

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SLOW PULL SNATCH + NINJA SNATCH BELOW KNEE + SNATCH BALANCE *slow pull mid thigh 3-5sec, *ninja=no feet
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@50%, 1-2x2x[1+2+2]@60%, sn-%, rest btw sets 2min

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SLOW PULL CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *slow pull mid thigh 3-5sec, *ninja=no feet, *split jerk both side 1+1
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@50%, 1-2x2x[1+2+2]@60%, jerk-%, rest btw sets 2min

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FLOATING HALTING SNATCH DEADLIFT + SNATCH PULL *full foot
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3+2@60-65-70%, sn-%, rest btw sets 2min