Use 10 minutes for drills before starting section ”A” or ”B”.
- Find the weakness
- Fix the weakness

A) Snatch

In 20 minutes, build up to a heavy, but fast snatch single.
NO GRINDING

B) Clean and jerk

In 20 minutes, build up to a heavy, but fast clean and jerk.
NO GRINDING

C) Back squats

Build up to a heavyish, but fast single back squat (RPE6-7)

This is a primer workout. Do not max out - yet.