Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch with empty barbell as you like 5-10 minutes total time

Weightlifting
flat foot snatch + pause ohs
3x2+2 reps @35-50%
tempo snatch + snatch (pause on receiving position)
3x2+1reps @60-70%
snatch
4x (75-80%x1, rest 10-15sec 75-80%x1, rest 10-15sec 75-80%x1)
rest 1.5-2.5min bwn sets

rest few minutes and start clean&jerk training

power clean+push press+ squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
slow clean + squat clean +split jerk (pause on catch)
3x1+1+2reps @60-75%
squat clean + split jerk
4x (75-80%x1+1,rest 15-20sec 75-80%x1+1)
rest 1.5-2.5 min bwn sets

Metcon (80-85% effort)
4 sets 2 min on / 1 min off
odd : 24-30 db snatch + amrap of lateral burpee over dumbbell
even : 24-30 wall ball shots + amrap of toes to bars

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