Olympic Lifting

Snatch Balance (pause in dip):
3×3

Snatch (pause above knee) + Snatch:
3x(2+1)
3x(1+1)

Snatch Pulldown:
3×3

Tall Clean:
3×2

Clean (pause above knee) + Jerk:
3x(2+2)
3x(1+1)

Clean Pulldown:
3×3

Empty Barbell Work:
5 sets: High hang snatch + Hang snatch + snatch + snatch balance + OHS

Snatch with pause 2in off floor + snatch:
5x(1+1)

Shoulder ER:
2×50 reps

Front raises:
2×20 reps