WARM UP + TECHNIQUE 10-15min

TECHNIQUE:
10x RDL *jerk grip + 5x GOOD MORNING

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3x TALL SPLIT JERK *both side

3x SLOW CLEAN PULL to HIP 5sec & HOLD HIP position 3sec & SLOW ECCENTRIC 5sec

*3-POSITION SNATCH COMPLEX ->
SNATCH from POWER POSITION + SNATCH BALANCE
SNATCH from ABOVE KNEE + SNATCH BALANCE
SNATCH + SNATCH BALANCE

*3-POSITION CLEAN + SPLIT JERK COMPLEX ->
CLEAN from POWER POSITION + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side

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SLOW PULL SNATCH + NINJA SNATCH BELOW KNEE + SNATCH BALANCE *slow pull mid thigh 3-5sec
2x2x[2+2+2]@barbell, 1+1+1@up to 75%, 1x2x[1+1+1]@80%, sn-%, rest btw sets 2min *example up to 55-65-65-75%

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SLOW PULL CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *slow pull mid thigh 3-5sec, split jerk both side 1+1
2x2x[2+2+2]@barbell, 1+1+2@up to 75%, 1x2x[1+1+1]@80%, jerk-%, rest btw sets 2min *example up to 55-65-70-75%

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FLOATING HALTING CLEAN DEADLIFT + CLEAN PULL *full foot
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3+2@80-85-90%, jerk-%, rest btw sets 2min