Technique:
Slow pull snatch 3-3-3
50%-55%-60%
Snatch 4-4-4
65%-70%-75%

Metcon: for 5 rounds every 150 seconds complete
200 m Run
8 Hang power snatch 50/35 kg
When complete rest until the end of the 150 seconds

Option B: for 5 rounds every 150 seconds complete
200 m Run/ Row
8 Ground to overhead 20/10
When complete rest until the end of the 150 seconds

The slow pull snatch is simply a snatch in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-3 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips. Once you have extended the body completely, pick up and move your feet into your squat stance as you pull your elbows up and to the sides aggressively to begin moving yourself down into a squat under the bar. Continue actively bringing the bar into the overhead position as you sit into the squat. Stabilize the bar overhead and then stand, keeping the bar overhead. Once you’ve stood completely with the bar in control, you can return it to the floor.