Snatch
Heavy Single @56KG, 58KG(F), 58KG(F)
(90%x1, 95%x1, HS) x 3
@51KG, 53KG, 56KG(F),
@51KG(F), 51KG, 53KG
@51KG, 53KG(F), 53KG(F)

Clean & Jerk
Heavy Single @68KG
(90%x1+1, 95%x1+1, HS) x 3
@61KG, 65KG, 68KG
@61KG, 65KG, 68KG
@61KG, 65KG, 68KG

Clean Pull – 105% (of cln) x 2 x 5 @74KG

Front Squat
Heavy Single @70KG, 75KG(F)
(90%x1, 95%x1, HS) x 3
@63KG, 67KG, 70KG
@63KG, 67KG, 70KG
@63KG, 67KG, 70KG

On snatch, Cj and FS, work up to a heavy single. Then 3 times, drop down to 90% of that HS for a single, then 95% for a single, then try to repeat that heavy single.