Wu×2&
Arm circles ×10/10
T-shape arm sircles 10/10
Elbow circles ×10/10
Wrist circles ×10/10
Pradford press ×10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Cossack squat×10
Scorpion press ×10/10

A.1) Snatch high pull + Snatch
5×2+1

B.1) Snatch wave singles
70%,75%,80%,70%,75%,80%,85%,90%

C.1) Clean & jerk waves
1+1
70%,75%,80%,85%,75%,80%,85%,90%

D.1) Front squat w /1.rep double bounce
5×3 @85%