Strength/Skills: 2 Snatch Pull+1 Snatch- Build to a decent complex for the day Then: 2 Clean Pulls+1 Clean- Same as above Then: Pause Split Jerk- 3,3,3,3- (2 Second Pause in the bottom of the dip phase)
Strength/Skill Power Snatch x3 + Snatch- Build to a comfortable complex. Then: OHS- 5,5,5,5,5 Then: EMOM 6 3-5 Power Snatch at 65-70% of 1RM
Strength/Skill Hang Clean and Jerk Build to a heavy single for the day Then: Clean Pull to Knees 6-6-6-6-6
Strength/Skill Snatch Balance + 3 OHS complex Build to a heavy complex for the day. Conditioning Snatch Grip Super Pulls (3 Snatch Pull to Knee+3 Snatch Pull from Hang+3 Snatch Pulls) 9-9-9-9-9 @90-110%
Strength/Skill 3 Hang Power Clean + 1 Push Press + 1 Push Jerk Build to a heavy complex for the day. Then: 1 and 1/4 Front Squat 3-3-3-3-3
Strength/Skill Hang Snatch Double. Build to a heavy set for the day. Then: Snatch Pull from Hang 5,5,5,5,5
Strength and Skill Hang Power Snatch- Build to a decent double for the day Then: Hang Power Clean- Build to a decent double for the day
Strength and Skill 2 Cleans+1 Jerk Build to a decent complex for the day. Then: Clean Pull 3-3-3-3
Strength and Skill Clean Complex Hang Power Clean + Front Squat + Hang Clean + Clean Then: OHS Build to a decent double for the day.
Strength and Skills Hang Snatch + OHS Build to a Heavy Single Then: Split Jerk Build to heavy single.