Essentials:

A. CPU Warm Up (3 each)

B. Snatch Grip RDL Above Knee
In 4 or less sets build to a heavy single

C. Hang Power Snatch
OTM start at 40% and work up by 5lbs till 80%. If you miss you only get one more attempt.

D. Hang Power Clean and Jerk
OTM start at 50% and work up by 5lbs till 80%. If you miss you only get one more attempt.

E. Back squat
5@65%
3@75%
1@80%
3@80%
1@85%
, rest 2min

Then

On the 3min perform 2 back squats @ 5lbs heavier than last week for 4 sets (12min).

Fitness:

A. CPU Warm Up (3 each)

B. Snatch Grip RDL Above Knee
In 4 or less sets build to a heavy single

C. Snatch
OTM start at 50% and work up by 5lbs till failure. If you miss you only get one more attempt.

D. Clean and Jerk
OTM start at 60% and work up by 5lbs till failure. If you miss you only get one more attempt.

E. Back squat
5@75%
3@80%
1@85%
3@85%
1@90%
, rest 2min

Then

On the 3min perform 2 back squats @ 90% of max for 4 sets (12min).

Performance:

A. CPU Warm Up (3 each)

B. Snatch Grip RDL Above Knee
In 4 or less sets build to a heavy single

C. Snatch
OTM start at 50% and work up by 5lbs till failure. If you miss you only get one more attempt.

D. Clean and Jerk
OTM start at 60% and work up by 5lbs till failure. If you miss you only get one more attempt.

E. Back squat
5@75%
3@80%
1@85%
3@85%
1@90%
, rest 2min

Then

On the 3min perform 3 back squats @ 90% of max for 4 sets (12min).