Snatch

Warm up
Row 2 min easy pace

Emom 3
4/6 cal row
3 burpees over rower
Aim to rest at least 30sec every round

Barbell warm up & technique
- Form & Snatch DL
- Shrug & pull
- Muscle snatch
- Pull & Receive

Emom 8 @20-40% (Snatch 1RM)
1 muscle Snatch
2 hang muscle (power) snatch
3 Overhead squat

E2mom 10 @ 45-65%
1 Power Snatch
1 Hang power Snatch
Regrip
1 Squat Snatch

E3mom 30 @70%->
1 Power Snatch until fail.
Drop 20% and continue with
1 Squat Snatch

On singles, aim to receive the bar as high as possible and to transition from power snatch directly into squat snatch without failing.