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 1:30-2:00
2 x 2 @ 76-78%
2 x 2 @ 81-83%
3-5 x 1 @ 84-88%

B) Power clean
Build to daily max
10 x 1 @ 80% of daily max

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 daily max for the day
-10 fast singles with moderate weight (80% of daily max)
– Daily max is not necessarily a true max, so go as heavy as you can for the day without sacrificing form