Weightlifting

Warm up

- 5x Snatch Deadlift
- 5x Snatch Pull
- 5x Muscle Snatch + OHS
- 5x Hip Power Snatch
- 5x Power Snatch
- 5x Snatch

Weightlifting / Strength:

Snatch Balance + OHS

- Build to today heavy 1+2
- 5x 5 Snatch Balance @ 70 - 80% of 1

Snatch
- 3x 3 @ 70-75%
- 4x 2 @ 75-80%
- 5x 1 @ 85+%

C&J warm-up:

- 3x Clean Deadlift
- 3x Clean Pull
- 3x Muscle Clean + Push Press
- 3x Power Clean + Power Jerk
- 5x Split Jerk

Weightlifting / Strength:

Power Clean + Hang Power Clean + Power Jerk + Split Jerk

- Build to today heavy 1+1+1+1
- 5x 1 Hang Power Clean + Split Jerk @ 90-100%, go every 60s
- 5x 1 Power Clean + Power Jerk @ 80-90%, go every 60s