1) 5 sets
3 Snatch DL + 3 Hang Snatch Hi Pulls+ 3 Hang Power Snatch + 3 Hang Snatch
You should be using around 95/65 for this. It is ONLY for form/speed and hook grip the whole thing
2) NFT:
50 weighted Deadhang Pull-ups
20 Ring Rows with a 3 second pause at the top. These can be singles
25-35 Box Jumps (30/24) it is about that time to start getting comfortable pogo'ing the higher boxes. Sets of 2-3 whatever
3) Partner workout:
5 min AMRAP
KBS (70/55)
5 min AMRAP
row for calories
5 min AMRAP
burped box jump overs (24/20)
4) 1 mile run at about 65-70% should be used more as a recovery than for time
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