Mobilize, then:
Empty Barbell Complex
5 Muscle Snatches
5 Snatch Balance (get lower and lower each rep)
5 Overhead Squats
3 Power Snatches
2 Snatches
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Hang Snatch + Snatch + Overhead Squat @ 55-65% of 1-RM Snatch
Followed by…
Five sets of:
Snatch with a 2 Second Pause in Receiving Position @ 70-75%
Rest as needed
B.
Four rounds for time:
21 Wall Ball Shots
15 Toes to Bar
9 Hang Power Snatch
35-54: 20/14 lbs to 10/9′ target; 95/65 lbs
55+: 20/10 lbs to 9′ target; 65/45 lbs
C.
Two sets of:
5 Dumbbell Cuban Press (keep this light)
15 Banded Face Pulls
20 Banded Overhead Tricep Extensions