1) Every 1:30 x 7 sets: Muscle Snatch + 2 Snatch Balance + Snatch Push Press
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Use this to warm-up and work on positioning.
2) Every 1:30 x 7 sets: Snatch Pull + Low Hang Snatch + Overhead Squat
Continue to build loading from Part 1. Build as heavy as deemed fit.
3) 10 minute AMRAP:
15 Power Snatch 65/45
4) Seated Cable Row: 4 sets of 20
Rest 90-120 seconds between sets. Heavy as possible.
5) Farmers Carry: 8 x 100ft
Rest 60 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE