Barbell Warm-up
Primer
6x3 Muscle Snatch
Work to a heavy triple with good form
Snatch
6x (1+1)
(Hang Snatch + Snatch)
Clean and Jerk
6x (1+1)
(Hang Clean and Jerk + Clean and Jerk)
Strength
6x1 Clean Pull
Barbell Warm-up
Primer
6x3 Muscle Snatch
Work to a heavy triple with good form
Snatch
6x (1+1)
(Hang Snatch + Snatch)
Clean and Jerk
6x (1+1)
(Hang Clean and Jerk + Clean and Jerk)
Strength
6x1 Clean Pull