Snatch
60%x2 @31KG
70%x2 @36KG
80%x1 @42KG
85%x1 @44KG
90%x1 @47KG
85%x1x3 @44KG

Clean & Jerk
60%x2+1 @42KG
70%x2+1 @49KG
80%x1+1 @56KG
85%x1+1 @60KG
90%x1+1 @63KG
85%x1+1×3 @60KG

Back Squat
60%x2 @56KG
70%x2 @65KG
80%x2 @75KG
85%x2 @80KG
90%x2 @84KG
85%x2x3 @80KG

Snatch High-Pull – 85% (of sn) x 3 x 4 @45KG

3 Rounds:
30 Second Jefferson Curl @15KG
10 Leg Raises

@Revelation Republic

Snatch
60%x2 @31KG
70%x2 @36KG
75%x1 @39KG
80%x1 @42KG
85%x1 @44KG
90%x1 @47KG
95%x1 @49KG
85%x1x3 @44KG

Clean & Jerk
60%x2+1 @42KG
70%x2+1 @49KG
75%x1+1 @53KG
80%x1+1 @56KG
85%x1+1 @60KG
90%x1+1 @63KG
95%x1+1 @67KG
85%x1+1×3 @60KG

Snatch Pull – 95% (of sn) x 2 x 5 @49KG

Front Squat
60%x3 @42KG
70%x3 @49KG
80%x3 @56KG
85%x2 @60KG
90%x1 @63KG
80%x3 @56KG
85%x2x3 @60KG

Reverse Hypers 3×10 Reps @20KG

Snatch
60%x2 @31KG
70%x2 @36KG
80%x2 @42KG
85%x2 x 2 @44KG

Clean & Jerk
60%x2(1+1) @42KG
70%x2(1+1) @49KG
80%x2(1+1) @56KG
85%x2+1 @60KG

Snatch Pull – 105% (of sn) x 2 x 3 @55KG

Front Squat
60%x2 @42KG
70%x2 @49KG
80%x2 @56KG
85%x2x2 @60KG

3 Rounds:
15 Second Jefferson Curls
10 Hanging Leg Raises

Snatch
60%x2 @31KG
70%x2 @36KG
80%x2 @42KG
85%x2 @44KG
90%x2 @47KG
95%x1 @50KG

Clean & Jerk
60%x2+1 @42KG
70%x2+1 @49KG
80%x2+1 @56KG
85%x2+1 @60KG
90%x2+1 @63KG
95%x1+1 @67KG

Clean Pull – 100% (of cln) x 2 @70KG
105% x 2 x 4 @74KG

Back Squat
Heavy Single @91KG
(90% of HS x 1, 95% of HS x 1, 100% of HS x 1) x 3
@82KG, 87KG, 91KG(F)
@82KG, 87KG, 88KG
@82KG, 87KG, 88KG

Power Snatch
Heavy Single @46KG, 50KG(F), 50KG(F), 47KG, 48KG
90% of HS x1 @43KG
95% of HS x1 @46KG
100% of HS x 1 @48KG

Power Clean + Power Jerk
Heavy Single @62KG(F), 62KG
90% of HSx1+1 @56KG
95% of HS x1+1 @59KG
100% of HS x 1+1 @62KG

Snatch Pull – 105% (of sn) x 3 x 5 @55KG

Snatch
Heavy Single @57KG
90% of HS x 1 @51KG (F),51KG(F)
40KGx1x2 *To get Feeling
95% of HS x1 @54KG(F)
90%x2x3 @ Scaled this down
Instead Did 45KGx2x3
*Lost the Feeling. Must feel Extend The Feet through the ground

Clean & Jerk
Heavy Single @73KG
90%, 95%, 100% of HS x1+1 @66KG, 69KG, 73KG *DIDNT DO Instead did
85%, 90%, 95% of HS x1+1 @62KG, 66KG, 69KG
90%x1+1 x3 @66KG

Clean Pull – 95% (of cln) x 2 x 5 @70KG

Front Squat
Heavy Single @74KG, @76KG(F)
90% of HS x 1 @67KG
95% of HS x1 @70KG
100% of HS x1 @74KG
90%x2x3 @67KG

Power Snatch
60% (of snatch) x 2 @31KG
65%x2 @34KG
(70%x2, 75%x1, 80%x1)x3 @36KG, 39KG, 42KG
*First Rep at 70%, only did 1.

Power Clean & Jerk
60% (of CJ) x 2+1 @42KG
65%x2+1 @46KG
(70%x2+1, 75%x1+1, 80%x1+1)x3 @49KG, 53KG, 56KG
*Ignored First Rep at 70%

Front Squat
60%x2 @42KG
70%x2 @49KG
80%x2 @56KG
90%x2x3 @63KG

Clean Pull – 100% of Cleans x3x4 @70KG

Snatch
Heavy Single @51KG, 55KG(F), 55KF(F)
85%x2x4 @43KG

Clean & Jerk
Heavy Single @72KG
85%x2+1×4 @62KG

Snatch Pull – 105% (of sn) x 2 x 5 @55KG

Back Squat
Heavy Single @90KG
(90%x1, 95%x1, HS) x 3
@81KG, 86KG, 90KG
@81KG, 86KG, 90KG(F)
@81KG, 86KG, 88KG(F)