1) 3 position snatch(mid thigh,knee,floor, 1 each)
1×1@50%, 1×1@60%, 1×1@70%, 1×1@75%, 1×1@70%

2) Power jerk
1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%

3) Snatch grip lift off with 3 sec hold at knee
1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@95%

4) Back squat
1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%