A. Increase to working weight, then do 3 sets of the following complex: hang snatch + high hang snatch. Focus on speed under the bar.
B. Three rounds, not for time:
8 DB snatches per arm. These should be heavy, but focus on form and explosiveness.
8 weighted walking lunges per leg. Use DBs or KBs.
8 GH raises. If you don’t have these yet, do hip extensions with weight.
C. Partner boat rockers (3×1 minute)- I don’t have a better name for these. We used to do these in karate. One partner lies on their back in a tuck position. The other partner walks around them in a circle, changing directions randomly. The goal of the partner on the floor is to always keep their feet towards the standing partner. It’s easier demonstrated than described.