Arm circles ×10/10
T-shape arm sircles 10/10
Seal clap ×10
Elbow circles ×10/10
Wrist circles ×10/10
Pradford press ×10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Calf rises ×10
Cossack squat×10
Scorpion press ×10/10

A.1) Power snatch
Building weight to a heavy single

B.1) Power clean & Power jerk
Building weight to a heavy set

C.1) Snatch pull
5×3 @105%

D.) Push press
60%×3 65%×3 70%×3 75%×2 70%×3