1) 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%
1) 3 Snatch Grip Push Press (BTN) + 1 Snatch Balance: Max for the complex – 1X1@95%, 1X1@90%
2) Muscle Snatch: 3rm – 3X1@95%, 3X1@90%
1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add a deficit, rest 90 seconds
1b) 4X5 Pause Front Squats @ Projected 5RM *see note* (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds
*Note: If your highest TRUE Max Effort (if you dropped the bar pre-absolute max because it was “heavy” this is not a true ME) set last week was below 5, work at 60-65% of 1RM. If it was 7 or greater, work at 75%. If it was 10 or greater you probably need to test your 1RM again.