All Levels:

 

A. Snatch practice

 

B. Every 90 sec for 12 min.

1 Snatch + 2 OH squats

 

Buy out: 100 DU's / 300 SU's

 

Advanced Class:

 

A. 10x Snatch + Drop snatch @ 70%

 

B. Every 90 sec for 12 min.

1 Snatch (start with 70% and increase weight with every rep)

 

C. 3x 6-8 Snatch grip deadlifts @ 90-110%