Snatch Prep

2-3 sets with the empty bar
2 high pulls
2 muscle snatch
3 OHS

Snatch

2 sets
high hang PS + high hang snatch
1+1 @55%

5 sets
squat snatch
2 @77.5%
2 @77.5%
2 @82.5%
1 @85%
1 @87.5%

Back Squat

4 reps @ 77.5%
2 reps @ 87.5%
4 reps @ 80%
2 reps @ 90%
1 rep @ 95%

rest 3-4 min

Sport Practice 

33-27-21-15-9
wall balls
T2B

Core Accessory

2 sets for quality
50 flutter kicks
40 russian twists
30 sit ups