ATHLETE

A. Power Snatch 5×3. 5 sets of 3 reps–Rest 2-3 minutes between sets.  You can drop and reset after each rep. Work up to a heavy set of 3 with solid form.

B. 5 RFT:
12 Hang Power Snatch (95/65) (75/55)
12 C2B Pull ups

COMPETITOR

A1. Work up to a heavy Snatch
A2. Work up to a couple of moderate weight Pausing OHS – you choose rep scheme, duration of pause and load.

B. Work up to a heavy set of 3 Front Squats

C. 5 RFT:
12 Hang Power Snatch (95/65)
15 C2B Pull ups