OLY

With barbell only,

(x3) Snatch Pull: hip, mid-thigh, above knee.

(x3) Snatch High Pull: hip, mid-thigh, above knee.

(x3) Muscle Snatch: mid-thigh, above knee.

(x5) Overhead Squat

(x5) Snatch Balance

 

Then: Load barbell with up to 50% 1RM:

(x3)  1 hang snatch + 3 Overhead squats

(x3)  3 hand snatch high pulls + 1 hang snatch

(x3)  1st Pull with 2 second pause above knee, then explode into full squat snatch.

 

Then: Load barbell with up to 75% 1RM:

(x5) Snatch Pull + Snatch High Pull

EMOM for 5 minutes: Snatch with 3 second pause at bottom of squat.