Weightlifting
3 tall snatches with light/technical weight x 3 sets
rest 1-1,5 min bwn

3-position snatch (high hang, mid thigh, 1 inch off the floor) all from hang position. no bar drop bwn.
2 sets @50-55% of 1rm snatch
2 sets @60-65% of 1rm snatch
1 set @70% of 1rm snatch

Snatch grip Push Press + Pause OHS (2 sec)
1+1 reps x 3 times @60-70% of 1rm snatch (2 sets)
1+1 reps x 2 times @70-80% of 1rm snatch (2 sets)