Weightlifting

C & J Warm up

- 5x Clean DL
- 5x Clean P.
- 5x M. Clean + Strict Press
- 5x PC + Push Press
- 5x FS 52X0
- 5x Clean + PJ
- 5x Split Jerk

Weightlifting / Strength:

3x Clean + 1x Jerk
- Build to todays heavy complex
- 5x1 75%
- 5x1 80%
- 5x1 85%+

Snatch warm-up:

- 3x Snatch DL
- 3x Snatch P.
- 3x Muscle S.
- 3x PS

Weightlifting / Strength:

Snatch pull + below the knee power s. + hang power snatch

- 10x 1+1+1 (70-75%)