Warm-up

3x
15/12 Calories row
5 Snatch pulls
5 Muscle snatches
5 Behind the neck shoulder press
5 Overhead squats
5 Low hang snatches
10 Sit-ups

A) Snatch

Primer: "3-position snatch", 4 sets @ 55-65%
- Above knee, below knee, floor
 
Worksets:

Snatch
3 x 1 @ 78%
3 x 1 @ 81%
3 x 1 @ 85%
*Rest 1:00-2:00 min between sets.

Halting snatch deadlift + Snatch pull

2 x (2+3) @ 98%
2 x (1+2) @ 103%
of snatch 1RM"

B) Back squats

5 @ 82%
3 @ 85%
2 @ 87%
5 @ 84%
3 @ 89%
1-2 @ 91%

*If you haven’t done the progression or are just joining the classes, then reduce the percentage by 10-15%. The weight should be really heavy but manageable.

C) Bonus:

3-5 Rounds of:
:30s Weighted wallsit
:30s Basketball abs
10+10 Bulgarian split squats
15 Banded pull aparts
15 Banded tricep extensions"