“A:
3 sets, of:
Clean pull + Muscle Clean + Power Clean x 3 reps
Front Squat x 15 reps @20/15kg
Straight Arm Plank :45 sec

B:
5 sets, of:
Segmented Snatch (knee) @75-80%

C:
5 sets, of:
Segmented Clean (knee) + Jerk @75-80%

D:
3 sets, of:
Front Squat x 5 reps @80%

E:
3 sets, of:
Snatch High-Pull x 3 reps @90%

3 sets, of:
Clean Pull x 3 reps @90%
“