MONDAY
During warm up, practice double unders for 3-5 min
Skill/Strength
Snatch warm up with empty barbell
Set + reps
5×3 Muscle snatch
5×3 Power snatch
5×3 Snatch balance
Then
Continue to work up weights in snatch balance and snatch grip deadlift during 10 min, alternate between the movements as you like.
Metcon
4 rounds for time TC 21min
15 Snatch
15 Snatch
15 Snatch
15 Snatch
Rest 3 min between sets
Power or squat
First round should not be heavier than 60%-RM
The last round should not be heavier than 85%RM
Then after 3 min rest
Take another 3-5 lifts at any weight you want.
Example weight
L1: PR 95/75kg: 50/35kg-60/43kg-70/50kg-80/60kg
L2: PR 85/65kg: 40/30kg-50/37,5kg-60/45kg-70/50kg
L3: PR 75/55kg: 40/30kg-50/35kg-55/40kg-60/45kg
L4: PR 65/45kg: 35/25kg-40/30kg-45/35kg-50/35kg
L5: Power snatch only, start with barbell and make very small increases