Weightlifting

C & J Warm up

- 5x Clean Deadlift
- 5x Clean Pull
- 5x Muscle Clean + Strict Press
- 5x Power Clean + Push Press
- 5x FS 52X0
- 5x Clean + Power Jerk
- 5x Split Jerk

Weightlifting / Strength:

Clean + Jerk

- 3x 7 Clean & Jerk 40-50% (1RM C&J)
- 3x 5 Clean & Jerk 50-60%
- 3x 3 Clean & Jerk 60-70%
- 5x 1 Clean & Jerk 70%+

Snatch warm-up:

- 3x Snatch Deadlift
- 3x Muscle Snatch
- 3x Hip Power Snatch
- 3x Power Snatch

Weightlifting / Strength:

Power Snatch

- 2x 7 Power Snatch 40-50% (1RM Power Snatch)
- 2x 5 Power Snatch 50-60%
- 2x 3 Power Snatch 40-50%