3 position snatch +1 OH squat
6 sets keep weight moderate (70-80%) and focus on technique.
Overhead Squat 3×6
Snatch Grip Behind the Neck Press 3×6
(keep weight moderate, don’t overload, if shoulders can’t handle the position replace with single arm kettlebell press)
X Band Walks 20 steps each direction
banded hip adduction 15 reps each side
band pull a parts 10 reps palms up and palms down