Mobilize, then:
Snatch Skills & Drills
Every minute, for 5 minutes, complete:
Press in Receiving Position x 1-2 reps
Build over the course of the 5 minutes
and then …
Every minute, for 5 minutes, complete:
Snatch Balance + Overhead Squat with a 2 second pause at the bottom
(Use this as an opportunity to work on speed punching under the barbell and to prime your receiving position)
Snatch Progressions
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 80% of 1-RM Snatch
(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)
Box Squat Progressions
Every 2 minutes, for 14 minutes (7 sets) of:
Box Squat x 1-2 reps @ 85-90% of 1-RM Box Squat
Three sets of:
Wide Stance Low Bar Back Squat x 4 reps @ 3311 65% of 1-RM Box Squat
Rest as needed
Conditioning:
2,000 m row
* rest 4 minutes
1,000 m row