Squat Snatch 3-3-2-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Full squat snatch today with some varying rep schemes but lower volume. “Perfect” movement and consistency across all sets should be the focus here. Adjust loading as necessary. The warm up will be focused around getting you comfortable receiving weight in that OHS position. However, if needed you can catch the weight in a power position and then ride it down into the OHS. Take 1 set every 2-3min. Ideally, we want weight to be going up on the bar with each set but this should only be done if you are able to keep mechanics in check.
2×10 Overhead Squats, pick load
3×5 Kneeling Jumps
1×50 Rear Delt Raises, pick load
OHS is going to give you a chance to get some more repetitions in with this movement. Those who struggle with confidence in the OHS will greatly benefit from some practice here. With the rig currently gone, these will need to come from the floor. Sets should be challenging but doable. Kneeling jump up is great for building explosive power but a high box jump is a great sub as well if needed. Rear delt raise should be done with a weight that challenges you but allows for a close to unbroken set.