Warm-up:

3x
5 No contact muscle snatch
5 Snatch grip begind the neck shoulder press
5 Overhead squats
5 Snatch grip sotts press behid the neck
3 Snatches
10+10 Half kneeling rotational medball throws against a wall.

A) Snatch & Snatch pulls

Build up to a heavy, but fast weight in a complex of “3 Low hang floating snatch pulls + 2 hang snatches” in 10:00 minutes.

Then 5 sets @ 75-80%"
Snatch pulls with pause at shin, 4 x 3 @ 80%

B) Back squats

4 @ 77%
3 @ 79%
2 @ 81%
4 @ 79%
3 @ 82%
2 @ 84%

C) Accessory:

Core:

3x
20 V-ups
30 Landmine twists

Bonus:

3x
10 Sotts press behind the neck
10 Lu raises
10 Weighted hip extension with pause at top
6-12 Pull-ups/Banded pull-ups"