Weightlifting

Snatch – 30 Min

Warm-Up (5 Min, empty barbell)
5 Snatch Deadlift
5 Hip Muscle Snatch
5 Hang Power Snatch
5 Overhead Squat

Technique (10 Min, 3 sets – build up in weight)
2 Snatch Pull
2 Hip Power Snatch
2 Hang Power Snatch
2 Power Snatch

Snatch Complex (15 Min, 5–6 sets)

Complex: Snatch Pull + Hang Power Snatch + Overhead Squat

Build up to today’s heavy 1+1+1 (not a max-out, just a strong clean lift).

Clean & Jerk – 30 Min

Warm-Up (5 Min, empty barbell)
5 Hang Power Clean
5 Push Press
5 Front Squat
5 Power Jerk

Technique (10 Min, 3 sets – build up in weight)
2 Hang Power Clean
2 Push Press
2 Hang Squat Clean
2 Power or Split Jerk

Clean & Jerk Complex (15 Min, 5–6 sets)

Complex: Squat Clean + Jerk

Build up to today’s heavy 2+1.