- Warm up with 40, muscles, few powers
- 50kg x 3
- 60kg x 3
- 70kg x 3
- 75kg x 3 (4 sets)
Power Clean Power Jerk
- Warm up with 50kg
- 70kg x 3
- 90kg x 3 (3 sets)
Fronts
- 50kg x 5
- 70kg x 3
- 90kg x 3
- 100kg x 3
- 105kg x 3
- 110kg x 3
Snatch Pulls
- 70kg x 3
- 90kg x 3
- 110kg x 3 (4 sets with belt/straps and pausing at top)
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