Snatch Prep

3 sets with empty or light bar
2 muscle snatch
2 tall snatch
2 snatch balance
rest 1 min

Snatch Complex

4 sets
working in the 75-85% range
snatch pull + snatch
1+1
rest 2-3 min b/t sets

Snatch Pulls

3 X 3 @ 105% of best snatch

Back Squat

4 reps @ 75%
2 reps @ 85%
4 reps @ 78%
2 reps @ 88%
1 rep @ 95%

rest 2-3min

Row Sprint Intervals

6 RFT
150m row
8 TNG hang power snatch 95/65

Assault Bike Cool Down

10-15min @ recovery pace