1) Clean & jerk

1×3@50%, 1×3@60%, 1×3@65%, 2×3@70% 
2) Overhead squat(%1rm snatch)

1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%-3

3) Snatch grip lift off with 3 sec hold at knee

1×3@70%, 1×3@80%, 1×3@90%, 1×3@100%