Weightlifting

A) Snatch

3 reps at 65% of 1RM
3 reps at 75% of 1RM
3+ reps at 85% of 1RM

B) 10 min E2MOM:

1 Snatch &
5-4-3-2-1 Overhead Squats
Within the first 2 minutes, perform 1 squat snatch followed by 5 OHS. Increase weight. In the next 2 minutes, perform 1 snatch + 4 OHS. Increase weight. Then, 1 snatch + 3 OHS, etc. Start with 50% of 1RM for snatch and increase by 10% each round to finish around 90%.

C) Clean & Jerk

3 reps at 65% of 1RM
3 reps at 75% of 1RM
3+ reps at 85% of 1RM

D) 10 min E2MOM:

1 Power Clean
1 Cluster

Every 2 min for 10 min (5 rounds), perform 1 rep of each movement. Start with 50% of 1RM for cluster and increase by 10% each round to finish around 90%.