Snatch balance primer
4 x 3 @ 50% of max snatch

Snatch
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
1 @ 90%
2 @ 85%

Front squat
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%

Push press
3 @ 60%
3 @ 65%
3 @ 70% x 3

Optional accessories
3 sets
10 single leg RDL with barbell or DB
30 metre sandbag carry 70/50
30 sec GHD vertical hold or 1 min high plank