A) Snatch - heavy singles

Build up to a heavy snatch single in 15 minutes.

B) Clean and Jerk - heavy singles

Build up to a heavy clean and jerk single in 15 minutes.

C) Back squats, 4 x 5 @ 68%

D) Accessory (optional)

3-4 Rounds of:
5-10 Muscle snatches from squat
5-10 Snatch grip sorts press
10 “Lu raises” - light
15 Weighted hip extension on GHD

OR

4 Rounds for time:
4 Power snatches
8 Clean and jerks
16 GHD Sit-ups
32 Wallball shots

*Use weight that is 50-60% of 1RM snatch