| 6 Narrow grip Overhead Squat |
| Every 1:30 x 3 rounds (2sec pause in bottom) |
| 3 snatch balance @ 50-60% |
| Every 1:30 x 3 rounds (2sec pause in bottom) |
| 3 tall snatch @ 30-40% |
| Every 1:30 x 3 rounds (2sec pause in bottom) |
| 2 Power snatch from position 1 @ 65-75% |
| Every 1:00 x 4 rounds (2sec pause in catch) |
| 6×1 Squat snatch from position 1 @ 70+% |
| *2sec pause in the bottom |
