1. Strict Muscle Snatch+ Flat Footed Tall Snatch+ Snatch Balance W/Out a Dip+ Zotts (3+3+3+3) x 3. Light.
2. SN PP + Pause OHS: (3+1) x4. Pause for 3 seconds in the bottom.
3. Snatch Pull (jump higher than normal) + Snatch High Pull + Snatch (1+1+1) x 5. Stay at a medium-medium light load and work speed.
4. Front Squat: 3×3. Work up to a medium weight and hit for all three sets. Have explosiveness out of the bottom be your primary focus.
5. 3 sets:
L-Sit hold x 60sec (accumulate if needed)
Side Plank lifts x 12 each side.