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A. High hang snatch – Increase to working weight, then do 3×2 at that weight. If you are new, you can do the technique warm-up work with a barbell, then do 3×3 overhead squat rather than the snatch work.

B. Snatch deadlift (everyone) – Increase weight about 10% from part A, then do 3×3 snatch deadlifts, maintaining strict form.

C. 4×400 m run – Rest 3 minutes between sets. Sub rowing for running if you have (medical, not mental!) issues with running.