-Warm Up-


3 reps of each with empty barbell


Snatch grip RDLs

Snatch pull from below the knee

Muscle snatch

Over Head Squat

Snatch push Press

Snatch balance

Hang power Snatch

Squat snatch below knee






4 sets


3 position power snatch


High Hang (bar in pockets)+ hang (bar above knee)+low hang (bar below knee)




4 sets of 3 snatch pull








For Time : 10 minutes


25/20 cals 

10 power snatches

25/20 cals

10 squat Snatch