WARM UP 10min and OLY TEHNIQUE DRILL before snatch and clean & jerk

POWER SNATCH *power snatch with a pause in the catch 1–2 seconds
2×3@barbell, 2@58-63-68-73%, 1@78-81% ... + ...% Find your heaviest weight of the day with excellent technique! sn-%, rest btw sets 2min

POWER CLEAN + SPLIT JERK *split both side [1+1], *power clean with a pause in the catch and split jerk in the receiving position 1–2 seconds
2×2× 1+[1+1]@barbell, 1+[1+1]@58-63-68-73%, 1+1@78-81% ...+...% Find your heaviest weight of the day with excellent technique! split jerk-%, rest btw sets 2min

video: Pause in The Power Receiving Position