AM

snatch to about 80-85% for one single

clean and jerk to about 80-85% for one single

PM

snatch to max

clean and jerk to max

These lifts done with the object of building a total, and minimizing misses.  Ideally no misses on this workout, expecially in clean and jerk.

front sqaut for 3 singles at around 90-95% of lifters present capability, or recent best effort.  No misses.

work up in front squat to max or near max, goal of at least 3 lifts above 90% of your all time best.

go to near max in snatch grip deadlift.  Goal of as heavy a lift as possible with no chance of a miss.  Lift heavy, but lift within yourself.

AM

snatch pretty light  (60-70%)

clean and jerk fairly light (60-70%)

PM

snatch to max

clean and jerk to max

(both lifts done with building a good total in mind, and minimizing misses.  Goal of 2 or less misses in the workout)

powersnatch to about 80%

powerclean to about 80%

AM

snatch to about 85-90%

clean and jerk to about 85%

PM

snatch to max

clean and jerk to max

front squat for 3 heavy singles

powersnatch to about 90%

powerclean to about 90%

AM

snatch to about 80%

clean and jerk to about 80%

PM

Snatch to max

clean and jerk to max

front squat for 3 heavy singles

Front squat to max

clean deadlift to max

AM

snatch to 2 singles at about 80-85%

clean and jerk to one single arout 80-85%

PM

snatch to max, one double with about 10kg less

clean and jerk to one double with about 10kg less

powersnatch to about 90%

powerclean to about 90%