Warm-up
Plate shoulder activation (laying and standing)
Barbell Warm-up
Primer
4x2 Drop Snatch
Snatch
3x (1+1+1+1) @75%
(Snatch + OHS + Snatch Balance + Snatch)
Clean and Jerk
3x (1+1+1+1) @75%
(Clean + FS + Push Press + Split Jerk)
Strength
4x2 Pausing Jerk Dip @90%
*3 Sec hold in dip-drive with speed