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
3 Sets of 3 @ heaviest set of 4 snatches (week 1)
3 Sets of 2 @ heaviest set of 3 snatches (week 3)
3 Sets of 1 @ heaviest set of 2 snatches (week 6)
Rest 1:00 min between sets.
If you did this workout last week, try to add 2-4kg weight to the lifts.

Snatch pulls,
3 x 2 (hard)

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STRENGTH
Back squats,
4 x 2 @ “2 RIR”

Front squats,
3 x 3 @ “5 RIR”

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(OPTIONAL) BONUS

Good mornings,
3 x 12 (hard)

Curtsy lunges,
3 x 20, alternating legs (moderate)

Behind the neck snatch grip sotts press,
3 x 8 (hard)

Dumbbell pull overs,
3 x 12 (moderate)

Core:

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

Barbell sidebends,
3 x 1:00 min