Warm-up:

3 Rounds or 10:00 minutes of:
:45s Erg
10-15 Banded pull aparts
3-5 Hang muscle snatch
3-5 Behind the neck shoulder press
3-5 Overhead squats
3-5 Snatch balance
3-5 Snatches

SNATCH



Primer:

Hang muscle snatch + Hang power snatch + Overhead squat.
3-5 sets of (2+2+2).
You choose the weights, but focus on good mechanics.

Worksets:

Hang power snatch + Overhead squat
2 x (3+2) @ 69%
2 x (2+1) @ 72%
*Percentages are of 1 rep max snatch
*3s descend on the overhead squats
Rest 1-2 minutes between sets.

CLEAN AND JERK

Primer: 3 sets of 5-10 Sotts press, empty barbell.

Worksets:

Clean,
3 x 1 @ 69%
3 x 1 @ 72%
3 x 1 @ 75%
*Rest 1:00 min between sets.

Split jerk,
3 x 3 @ 69%
3 x 2 @ 72%
3 x 1 @ 75%
*Rest 1:00 min between sets.

FRONT SQUAT

Tempo front squats,
2 x 5 @ 65%
5 x 2 @ 71%

2-3s pause at the bottom. The pause should long enough that there isn’t any stretch reflex happening.

(Optional) Bonus:

3 Rounds of:
10 Bent over rows with kettlebells/dumbbells
10 Behind the neck tricep extensions
:30-45s Weighted plank
*Rest 1:00 min between rounds

3 Rounds of:
10 Back rack weighted lunges, alternating legs
10 Cyclist squats
:30-45s Barbell sidebends
*Rest 1:00 min between rounds.