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 & Snatch pull

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

Snatch
3 x 1 @ 75%
3 x 1 @ 78%
3 x 1 @ 82%
*Rest 1:00-2:00 min between sets.

Halting snatch deadlift + Snatch pull
2 x (2+3) @ 95%
2 x (1+2) @ 100%
of snatch 1RM.

B) Back squats

5 @ 79%
3 @ 83%
2 @ 85%
5 @ 81%
3 @ 86%
1-2 @ 88%

C) Bonus

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