Muscle snatch

Power clean + hang clean + power jerk - 70% (of clean) x 4 sets

Jerk dip squats - 90% (of jerk) x 3 x 4

Muscle snatch - 60% x 3 x 4

For time:

35-30-25 KB swings

400-200-100 m sprint

The muscle snatch at lighter weights will help to reinforce the proper upper body mechanics of the turnover of the snatch. At more challenging weights, the muscle snatch will help strengthen the turnover of the snatch.