warm Up: run for 12 min
mobilize
A. Muscle snatch
3×2 at 75%
3×2 at 80%
B. Clean and Jerk
2×2 at 75%
3×1 at 80%
C. Snatch Deadlift
4×5 at 110%
D. Front squat
3×5 new set every 4 minutes
E. Class
warm Up: run for 12 min
mobilize
A. Muscle snatch
3×2 at 75%
3×2 at 80%
B. Clean and Jerk
2×2 at 75%
3×1 at 80%
C. Snatch Deadlift
4×5 at 110%
D. Front squat
3×5 new set every 4 minutes
E. Class