Snatch
Work to a heavy snatch with a pause at the knee. Pause should be about 2 seconds. Then back down 10% and do 5 x 2 snatches with no pause.
Clean & Jerk
Clean + Push Jerk + Split Jerk
Work to a heavy single, then back down 10% for 5 x 2.
Accessory Work
RDLs 6 x 6
Alternate with
6 x 3 Max Height Box Jump
