Buy in:unloaded barbell snatch progression. Mobilize. getBUSY.
5 sets of 3-position snatch, progressive loading. Record heaviest set
The 3 position Snatch consists of the following: A high-hang Squat Snatch, a knee-level Squat Snatch, A squat snatch from the floor and a second round of the same progression. That's six reps in total if you're keeping up. This work is done in a continuous and unbroken fashion.
Once you've finished snatching, complete 3 sets of 3-position clean (same progression as above only you're using squat cleans this time), progressive loading. Record heaviest set
If and only if you breeze through the above and have time for assistance work, complete 3 sets of 5 reps in circuit fashion of:
Snatch Grip Deadlifts
Snatch Grip RDL's