A) Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches"

B) Snatch technique

Primer:
Muscle snatch + Hang power snatch,
4 x (1+2).
You choose the weight but focus on good mechanics.

Hang power snatch,
5 x 2 @ 50-60%
Rest 1:00 min between sets.

Snatch balance + Overhead squat,
3 x (2+3)
3 x (1+2)
You choose the weights, but focus on good mechanics.

C) Clean technique

Primer:
Clean pull + Floating clean pull + Floating power clean with pause at catch
You choose the weights, but focus on good mechanics.

Clean pull & Power clean,
2 x (3+2) 60-65%
2 x (2+1) 65-70%