7x every 3 min
3 hang squat snatch
for load
1-3 kg to 30.7

–Focus on a strong pull and solid receiving position.
–Build confidence in the key positions ahead of the snatch test on August 12.
–Heavy but technical lifting day.
–Aim to add 1–3 kg from July 30, but only if mechanics are solid.
–Keep the bar close and think "legs first, then explode". A great lift starts with a great pull.
RPE: 8/10
–Lifts should feel heavy but controlled. Leave room for progression in the coming session.
Area of training focus:
Olympic lifting technique and body coordination. Practicing hang squat snatches strengthens the full pull chain, improves speed under the bar, and develops balance and midline control.