4R for virtuosity
-3 Snatch Behind the neck push press (BNPP) with 3s pause at top.
-3 overhead squat (OHS) with 3s pause at bottom.
-5 Behind the neck snatch press from squatting position.
4R (empty bar to 50% snatch 1RM)
– 3High Hang Snatch set up into extension
-3 High Hang Snatch
4R bar to 50% Snatch 1RM
-3 Snatch reverse deadlift into extension.
-3 Hang snatch. this is a full squat snatch