2RM (hang SQUAT snatch)
Hang Power Snatch + OHS (2 reps of this complex)
Work up to a heavy but manageable double of this complex, then repeat for a total of 5 sets across, resting 2-3 min between efforts.
Hang Power Snatch x 2
Work up to a moderate hang power snatch double, then repeat for a total of 5 sets across, resting 2-3 min between efforts.
Snatch 95/65 (full squat snatch)
Chest to Bar Pull-ups
Strict banded CTB Pull-ups
Power Snatch, 65/45
Barbell Squat Jumps, 65/45
Sternum Ring Rows
(Do 2 power snatches, lower the bar to the shoulders, perform 2 barbell squat jumps, put the bar down and perform 2 sternum ring rows. Then, repeat the sequence with 4 reps, continuing up and then back down the ladder)