Snatch Play

  
Practice the One Legged Squat

Then Snatch:
Do the Burgener Warm-up and Skill Transfer Exercises with PVC, then do it again with a bar. Afterwards practice for technique and form. You may also work up to a 1 rep max.

101:

Practice Rowing technique

Then,
Tabata Air Squat
Rest 1 minute
Tabata Sit-ups
Rest 1 minute
Tabata Push-ups

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