Warm up with tall Snatch and Snatch Balance. Get comfortable in the bottom!
A. Work up to a 1rm
Be smart with your weight jumps
ex: 50x3 60x3 70x2 75x2 80x1 85x1 90x1 93x1 97x1 100+
Hang power clean + 2" below knee power clean + power clean @70%
Front Squat x3 @70%
D. 20 Min Z1 (very easy aerobic work on rower and airbike)