WARM-UP

12-15 minutes for quality & minimum rest of:
:45s Row
20 Cossack squats
20 Banded pull aparts
20 Banded tricep overhead extensions
5 Hang muscle snatch
5 Behind the neck tricep extensions
5 Overhead squats

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SNATCH

Build up to max weight for the day in a complex of:
Snatch pull + Power snatch. Stop once you can’t do power snatches anymore.

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STRENGTH

Build up to 3 rep max back squat for the day.

Alternatively you can do one open set @ 92,5%.
Open set: max reps @ 92,5%.

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(OPTIONAL) BONUS WORK

ACCESSORY

Offset weighted split squats,
3-4 x 6/6 (easy)

1-Arm deficit kettlebell deadlifts,
3-4 x 6/6 (easy)

Snatch grip bent over row,
3-4 x 8 (easy)

Lu-raises,
3-4 x 8 (easy)