A. Snatch work
5 min emom
4 x snatch high pull

5 min emom
3 x power snatch

5 min emom
2 x snatch

B. Shoulder and core circuit
4 rounds
15 sec dumbbell lateral raise
15 sec hold thumbs up

1 min rest

4 rounds
15 sec dumbbell Lateral raise thumbs up
15 sec hold palms up

1 min rest

2 x rounds
30 sec hollow hold
30 sec rest
30 sec arch hold
30 sec rest