strength

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 OH squat
B: 3*3 snatch pulls

workout

For quality:
1-2-3-4-5-4-3-2-1 low ring muscle up (eccentric)
50-40-30-20-10-20-30-40-50 Double unders
10-30 sec L-sit hold

Scalings: Novice complete 1 low ring eccentric each round.
Choose double under progression e.g. single doubles/penguin