Do your own 5 min warm-up

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stick / light barbell technique & warm up drill: 4-6 reps

Round 1:
SNATCH SHOULDER PRESS
TALL MUSCLE SNATCH *elbows up
OHS *stable and controlled

Round 2:
TALL SNATCH HIGH PULL**elbows up
TALL POWER SNATCH *elbows up, flat footed
OHS *stable and controlled

Round 3:
TALL MUSCLE SQUAT SNATCH *slow
TALL SNATCH *elbows up, flat footed
OHS *stable and controlled
PRESS IN SNATCH

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@25%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
10@30%, 10@40%, 10@50%, pp-%, rest 2-3min

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EMOM20 *work 0:45, 4 rounds
1: Air Squat
2: Lying Toes to Bar
3: Alternating Cross Body DB Muscle Snatch
4: Hand Release Burpees
5: Rest

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video: pause push press
After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell maximally. Work hard to stay tight to avoid sneaking in an extra dip before driving.

video: rebound jerk
Start by performing a jerk as usual. After securing the bar overhead, recover to bring your feet back into your drive position with the bar still overhead. Lower the bar to the rack position with enough control to ensure proper position and balance, but with as much as speed as you’re able to support at that weight. Absorb the bar by dipping at the knees exactly as you would for a jerk, and use that dip to immediately continue into another jerk.

video: Lying Toes to Bar

video: Cross Body DB Muscle Snatch

video: Hand Release Burpees