Weightlifting

6-8 sets
Snatch Pull + Hang Power snatch + Hang squat snatch @50-70%, sharp lifts.
On pull, feel the barbell whole time where it is, and be in contact with bar all time, Feel it.

rest 3-5 min bwn snatch and c&j

6-8 sets
Clean Pull + Hang Squat Clean + Squat jerk / Push Jerk "low catch" @50-70% of 1rm, sharp lifts

rest 1-2 min bwn all the lifts