Snatch - Prep

3 sets with empty or light bar
3 snatch high pull
3 muscle snatch
3 OHS
rest 45 sec

OLY - Snatch

3 sets
Snatch DL + low hang snatch + snatch
1+1+1 @70%
then,
E2MOM singles
1 X 70%
1 X 75%
1 X 80%
1 X 85%

Back Squat

on the 3min
1x1 @ 72.5%,
1x1 @ 80%,
1x1 @ 87.5%,
1x rep out (6-10) @ 72.5%

Sport Intervals 

5 sets
22/17 cal AAB
18 DB snatch 50/35#
14 DB step ups 24/20”
10 strict HSPU
Rest 2:30

Core Accessory

3 sets
400m row @ moderate pace
15-20 GHD sit ups
60 sec plank on rings
rest as needed between sets