Strength

Snatch
Advanced: A: 3*3 snatch balance
B: 5 sets of 1 halting snatch pull + 2 snatch
Novice: A: 5 sets of 1 Snatch balance + 1 Overhead squat
B: 3*3 snatch pulls

workout

Bear hang complex

Every 3 mins for 5 rounds

3 Hang power clean
3 Front squat
3 Push press
3 Back squat
3 Push press