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A. Take 15 minutes to work up a heavy single snatch.

B. 3×2 snatch pulls – These can and should be heavier than the weight from part A. Rest 90 seconds.

3×5 snatch press – These will be lighter than part A, in the same way that your strict press will be lighter than your push jerk, for example. Rest 90 seconds.

C. Alternating double Tabata of situps and squats (16 total rounds).