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) Snatch
60%×2 70%×2 80%×2 85%×2 90%×1 95%×1

B.1) Clean & Jerk
2+1/60%,70%,80%,85%
1+1/90%,95%

C.1) Back squat
Building weight to a heavy single

D.1. Press
4×4