A. Primer: 

3 sets: Hang high pull 

Muscle snatch 

Over head squat 

Snatch balance 

Into hang squat snatch drills – don’t start too light but be mindful you’ll increase to get some heavy lifts in after minute 20!

E2MOM 30 

Hang squat snatch x 1 

Building over sets 

B. 21-15-9

Sit ups

Back extension flutter kicks