5:00 – general warm-up
5:00 – Snatch specific warm-up
12:00 Hang Power Snatch
8×3 @ 85% (every 1:30)
5:00 – transition
10:00 – Front Squat (olympic depth)
5×5 @ 75% (every 2:00)
5:00 – transition
9:00 – Snatch Balance
1-1-1 @ +100% (every 3:00)
5:00 transition
4:00 – 8 alternating cycles (20:10)
- ball slam #20/14
- tuck Jump
* score for total reps