Weightlifting

Snatch Balance without a dip + Zotts Press (3+3)x 3 Snatch Balance: 3,3,2,2,1,1 Muscle Snatch: 3×3,2×2,2×1 Hang Snatch + Snatch: (1+2) x 3, (1+1)x 3 Chain or Banded Back Squat: 5×3

Snatch: Work up to a heavy single for the day Clean and jerk: Work up to a heavy single for the day Front Squat: Work up to a heavy single for the day

Snatch Push Press: 4×4 Power Snatch: 3,3,3,2,2,2,1,1,1 Power Clean and Push jerk: 3,2,2,1,1,1,1 Deficit Clean Deadlift: 4×4

Full Grip Front Squat + Push Press: (3+3) x 4. These will be lighter, so work speed out of the bottom of the squat. If mobility does not allow for a full grip on the bar when front squatting, just use a regular fingertip grip. Clean and jerk: 3,2,2,2,1,1,1 Clean Pull: 4×4

Snatch Balance + OHS: (2+1) x 3, (1+1) x 3 Muscle Snatch: 5,4,3,3,2 High Hang Snatch+ Hang Snatch + Snatch: (1+1+1) x 5 Back Squat: 5×4