SNATCH

Warm up:
3 min Row
30sec easy
20sec moderate
10sec hard

Shoulder & Hip mobility (10min)
T-rotation
Kazak squats
Rubber band passthrough and pull apart.
Samson

Barbell warmup & Technique (15min)
DL & shrug
Muscle snatch
Snatch balance

Pull & receive
Drop & receive from high shrug position

Emom 6min @30-45% (Snatch 1RM)
3 Muscle Snatch
2 Hang squat Snatch
1 Ohs w/ 10sec hold

E2mom 12min @ 50-65%
1 Hang Power Snatch
Regrip
1 Hang Squat Snatch
1 OHS

Hang snatch@70%->
In 20min find heaviest weight of:
1 Hang Snatch

Use most effective hang snatch of your choice.