drom warm up
1. snatch: work up to 80% x 1 x 3 every 90 sec, then 85%x1 x 2 every 90 sec. then 90%x1, if make go to 95% x 1, if make go up if not, you are finished with snatches. as long as you are making lifts you can go up, even to a new pr max!! this might be like a meet when the 1 kg rule is inserted and we get bogged down with having to stay at a certain weight to keep us warm.
rest 15 minutes
2. clean and jerk: same, but on cln and jerks take 2 min rest.
rest 15 minutes:
3. front sqt: heavy single!! if you do not have a leg strength problem, you can forgo these squats. you are done. if you have a leg strength problem i want you to do these squats.
stretch, pool or cold shower.