A. Snatch work
4 min emom
3 x Muscle snatch + 2 oh squats

Followed by

4 min emom
2 x Hang power snatch + 1 oh squat

Followed by

8 min emom
2 x power or squat snatch

* keep the weights light and practice good technique. If new to movements empty bar will be plenty for today.

 
B. Every 1:30 x 3 rounds
1st
30 sec side plank left
15 sec rest
30 sec side plank right
2nd
dumbbell Lateral raises
15 sec Lateral raises
15 sec hold
15 sec Lateral raises
15 sec hold
3rd
20 sec hollow hold
20 sec rest
20 sec superman hold