WARM-UP

3-5 minutes of bike erg.

Then 3 rounds, 5 reps each movement:
Snatch grip deadlifts
Muscle snatch from hips
Shoulder press behind the neck
Overhead squats
Tall snatch

Then

3 sets of 3 slow snatches

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SNATCH

Snatch pull + Snatch + Hi-Hang snatch,
Build up to a heavy, but fast set in 12-15 minutes.

Hi-hang power snatch,
Build up to a heavy set of 4 in 12-15 minutes.

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STRENGTH

Back squats,
3 x 5 @ 60%

Front squats,
3 x 4 @ 60%

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ACCESSORY

3-5 Rounds for quality & minimum rest of:
8-12 Strict pull-ups
8-12 Snatch grip romanian deadlifts
10/10 1-Legged glute bridges
10/10 Banded bird dogs
20 Starfish crunches
15 Back extensions
:30s Wallsit hold