A. Front Squat– 4 x 5 @ 60% -3 second pause in bottom/rep
B. Clean Lift Off (https://www.youtube.com/watch?v=eKQkUlv6RDU) – 5 x 5 @ 80% clean -straps recommended -2 second pause at launch position/rep -alternate between B and the warm up sets of C
C. Clean & Jerk C1. 5 x 1 @ 75% -1 rep every minute -rest 3 minutes after C1, before starting C2 C2. 5 x 1 @ 80% -1 rep every 75 seconds
D. Snatch + Snatch from Launch – 3-5 x 1+2 @ 60% -snatch then hang onto bar/lower to hip and perform snatch from launch -straps recommended -on snatch from launch hold launch position 2 seconds/rep