Technical Work:

Power and Hang Snatch

Overhead Squat Mobility

Olympic Lifting:

Every 90 seconds for 15 minutes (10 sets):

Work to heavy weight in the complex

3 Snatch Grip Deadlift +

2 Power snatch +

1 Hang Power Snatch

*more experienced athletes could just do a 15-minute open time block to allow more rest

MetCon:

8 Rounds For Time:

6 Overhead Squats

10 Pull-ups

*Pace Goal: 8:00-10:00

*Overhead Squats: if mobility is the limiting factor do front squats possibly with a heavier weight, all rounds should be unbroken

Pull-ups: try to stay unbroken, no more than 2 sets

Beginner: 45/35

Intermediate: 95/65

Advanced: 115/75

Sport: 135/95, chest to bar