1)3 position snatch (2 from each position top down) – 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%

2) Squat jerk – 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

3) Clean pulls – 1×5@60%, 1×5@70%, 1×5@80%, 1×5@90%

4) Front squat – 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%