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A. Snatch – Increase to your working weight, then do 5 sets of 1 snatch + 1 snatch balance + 1 overhead squat.

If you are new, do the snatch technique work with an empty bar, then do 5×3 overhead squats at a moderately heavy weight.

B. Snatch deadlift (everyone) – 3×3@110+% of part A.

C. 4×500 m row, alternating with a partner OR rest 1:1 with your work time.