1) Snatch

1×3@50%, 1×3@60%, 1×2@70%, 1×1@75%, 2×1@80%, 1×1@70%

 
2) Power clean & power jerk

1×3@50%, 1×3@60%, 1×2@70%, 1×1@75%, 2×1@80%, 1×1@70%

 
3) Front squat

1×3@50%, 1×3@60%, 1×2@70%, 1×1@75%, 2×1@80%, 1×1@70%