Strength
1) Fitness: EMOM for 10 minutes, one full snatch. Start light and work up in weight throughout. If form degrades then drop weight back down.
Performance: EMOM for 10 minutes, one full snatch with a three second pause at the absolute bottom. Start at around 75%; you may work up but there should be zero misses.
2) Fitness: Front Squat, 3×5 Linear Progression
Performance: Front Squat, work to a heavy single with a five second pause at the absolute bottom. Then do 3×3 @ 80% with no pauses.
Optional independent work:
3a) 3x 50m Overhead Axle Bar Carry
3b) 3x :30 Weighted Plank