A) Snatch

Snatch primer:

4-5 Sets of “Snatch pull + Low hang snatch + Snatch” with pause at catch. Climbing weight starting at 45%.

Work sets:

Build up to a heavy but fast weight in a complex of “Snatch pull + Low hang snatch + Snatch” in 10:00 minutes.
Then 5 sets @ 70-75% of the heaviest set.
Lift every 2:00 min.

Snatch pulls with pause at shin, 4 x 3 @ 70%

B) Back squats

5 @ 70%
4 @ 72%
3 @ 74%
5 @ 72%
4 @ 74%
3 @ 77%

C) Bonus (optional)

Core:

Tabata sit-ups. (8 rounds of :20s work followed by :10s of rest)

Accessory:

3 x 10 Behind the neck sotts press
3 x 20 Alternating arm gorilla row
3 x 15 Weighted hip extensions