A. Snatch waves  Use percentages off of your best single for the week Every 90s  (70% x 1, 75%x1, 80%x1, 85%x1, 90%x1) x 3 B.  Clean and Jerk Wave  Use percentages off of your best single for the week Every 90s (70% x 1, 75%x1, 80%x1, 85%x1, 90%x1) x 2 C.  Front squats  3x2 @ 75-85% speed, speed, speed, or you are done. Possibly more core work ;) 

Remember these Heavy Singles should be without fail !  A.  Snatch  15 minutes to establish heavy single  B. Snatch light work  8 Rounds  Every minute on the minute Snatch x 1 @ 70-75% of today’s single C.  Clean and Jerk  15 minutes to establish heavy single  D.  Clean and Jerk light work  6 Rounds   Every minute on the minute Clean and Jerk x 1 @ 70-75% of today’s single E.  Back squat  3x2 @ 75-85% speed, speed, speed or you STOP. 

Snatch, Clean and Jerk, Complexes A) Snatch 15 minutes to establish heavy single for the day B) Snatch 85% 7 Rounds - Every 2 minutes perform Snatch x 1 @ 85% of today's max  C) Clean and Jerk 15 minutes to establish heavy single for the day D) Clean and Jerk 85% 7 Rounds - Every 2 minutes perform Clean and Jerk x 1 @ 85% of today's max E) Snatch Complex 10 minutes to work up from the bar Snatch Lift Off above the knee + Hang Power Snatch Below Knee (2+1) F) Clean and Jerk Complex 10 minutes to work up from the bar Hang Power Clean Below Knee + Hang Power Clean Above Knee + High Hang Power Clean + Jerk