Power snatch+ hang snatch (full squat)+ OHS: work up to
-40%x1+1+3, This means 1 pwr snatch, + 1 hang snatch + 3 OHS
-50%x1+1+3,
-60%x1+1+2,
– 3 sets at 65%x1+1+2
Rest as needed between sets. Please focus on launching with the torso upright.
Then
Pause snatch TEMPO pulls: 40%x3, 50%x3, 60%x3 (hit each position with 2 sec pause at each position.)
Then
snatch push press: 5, 4, 3, 3, 2 going as heavy as you can https://www.youtube.com/watch?v=ARkMGkD2RDs
Then
-3 sets of kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand. i.e., everything is performed one-handed. Work your way up in weight if needed.