AM
Snatch 10 singles at about 80%, 3 second pause below knee
Clean and jerk, 6 singles at about 80%, 3 second pause below knee.
Some type of rowing, 3 sets of 10, just work hard.
Back raises, work to a hard set of 10
PM
Snatch to 90%. Then 5 sets of snatch high pull + hang snatch, done as heavy as possible
clean and jerk to 90%. Then 5 sets of clean pull, then hang clean/jerk, done as heavy as possible
Kettlebell clean and jerk, one set.
