Choose one or both from below (A or B). If you feel one lift needs more focus, you can just choose that lift, or can perform both A and B if you wish

A) Block snatch (above the knee), go every 2:00
2 x 2 @ 73-75%
2 x 2 @ 78-80%
3-5 x 1 @ 83-75%

B) Power clean
1 x 1 @ 85-90%1RM power clean
10 x 1 @ 75%1RM power clean

Notes (A)
– Drop the bar between each rep, reset and go on the doubles
– Stick to the the percentage prescribed each set
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

Notes (B)
-Work up to a heavy single (85-90%)
-10 fast singles with moderate weight(75%)