5 x single power cleans (empty bar)

5 x hang cleans (empty bar)
5x squat cleans (empty bar)
5 x hang cleans (empty bar)
5 x squat cleans (empty bar)

repeat x3 adding weight each round

Deadlift 75% of RM
5 sets of 5 reps
1 set of 20 reps @60%

intermediate strength. Working snatch balance and back squats

Back squat
snatch balance 1 + 3 x5
1 back squat and 3 snatch balance for 5 sets , load the bar but only if agreed by the coach

Back Squat 5 x 5 @ 75% of 1RM
1 X 20 reps @60%

2 x shoulder press
2x push press
2x push jerk
2x split jerk
2x OH squat

five rounds using a progressive overload.

1x 20 shoulder press

work from rack!!

1x front squat
2x thrusters

10 rounds

1 x 20 front squat @60%