A. Practice on doing multiple reps of power snatch (Advanced: work up to a heavy triple)

 

B.  For 30 min:

100 m row

10 KB swings 12/20 kg

10 Walking lunges

200 m row

20 KB swings

20 Walking lunges

300 m row....

 

 *** Note: Part B is basic conditioning. The workout should feel easy and be done with a steady pace. ***