A. Low hang snatch (1″ off floor) – Work up to a heavy set of 2.
B. Snatch pulls – 3×2@105-110% of A. Focus on pulling smoothly off the floor, and accelerating from the power position.
C. 3 sets of each of the following movements. There is a rep range, so try to get as many as you can with good form and stop there.
5-12 reps of side-to-side push-ups (lower down to just off the floor, shift to one side, the other side, back to the centre, and back up)
5-12 swing sets (on parallettes or two dumbbells). Add a tuck swing if these are easy. Keep the shoulders back and down.
Max effort 1 1/4 ring rows.