Power Cleans – 4 x 5 @ 60%
Hang Clean (Power) – 3 x 5 @ 40% of power clean
Squat Clean – 3 x 3 @ 40% of power clean
Clean Pulls – 4 x 3 @ 110%, use wraps and off deficit
Push Jerk from racks – 3 x 3 @ 60%
Behind the neck Spilt Jerks from racks – 3 x 3 @ 40% of push jerk snatch grip
Yolk Carry – 4 x 20m weights as prescribed by coach
Farmers Carry – 4 x 100m (Heavy)
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