WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Build up to a heavy single for the day in 12:00 minutes.
Then 3 x 1 @ 85-90%

Snatch pulls,
3 x 2 (hard)

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STRENGTH

Back squats,
Build up to a heavy single for the day in 15:00 minutes.

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(OPTIONAL) BONUS

Good mornings,
3 x 6 (easy)

Curtsy lunges,
3 x 12, alternating legs (bodyweight)

Behind the neck snatch grip sotts press,
3 x 6 (easy)

Dumbbell pull overs,
3 x 8 (easy)

Core:

Reverse hyper or back extensions,
3 x 15 (moderate)

Barbell sidebends,
3 x 1:00 min