Back Squat
4 x 5 (heavy as possible)
-rest 2:00-

Snatch Pull
3-4 x 3 110-120%
Rest 2:00-

Warmup: Clean & Jerk (10min)
Pull
Muscle Clean + Shoulder Press
Pause FS + Push Press
Power Clean + FS
Hang Clean + Push Jerk
Clean + Split Jerk

Technique: 10-15min
Irrotus + Clean Pull + Hi Pull + Muscle Clean 40-60%
3-4 x 2+1+1+1

Strenght: 15-20min
Front Squat + Split Jerk
5 x 5 x 1
-Rest 2:00-

Power Clean + Hang Clean + Squat Clean (15-20min)
3 x 3 + 1 + 1
2-3 x 1 + 1 + 1
-Rest 2:00