Part 1
8 min snatch drill. Start with empty bar or training bar
Muscle snatch + Tall snatch + Drop snatch – Work up to a 1+1+1 max for the day (Tall snatch = high hang snatch with no dip.
Muscle snatch https://www.youtube.com/watch?v=NFV2n_Didmc
Tall snatch https://www.youtube.com/watch?v=dCiugtIWFrU
Drop snatch https://www.youtube.com/watch?v=EQrcCmgraa8
Part 2 :
Snatch – Work up to a max for the day.
Part 3:
Clean and jerk – Work up to a max for the day.
Part 4:
Pause front squat – Work up to a max for the day.