Warm-up
Barbell
Primer
6x1 Tall Jerk
*out of rack
Snatch
3x (2+1)
(Power Snatch + Hang Power Snatch)
Clean and Jerk
3x (2+1+2)
(Power Clean + Hang Power Clean + Power Jerk)
Strength
6x1 Haulting Clean Pull
*3 second pause at knee
Warm-up
Barbell
Primer
6x1 Tall Jerk
*out of rack
Snatch
3x (2+1)
(Power Snatch + Hang Power Snatch)
Clean and Jerk
3x (2+1+2)
(Power Clean + Hang Power Clean + Power Jerk)
Strength
6x1 Haulting Clean Pull
*3 second pause at knee