Olympic Lifting

Press in Split:
2-2-2-2

3 Position Clean (hip/knee/floor) + Jerk:
work up to heavy complex

Back Squat:
2-2-2-2

Plank Stand Up: 3×10
Weighted Sit Up: 3×10

Snatch Pull + Below Knee Power Snatch + Below Knee Snatch:
6 working sets

Hang Muscle Snatch:
3×2

Superset:
Strict Press: 3×5
Front rack step back barbell lunge: 3×5 each leg

Clean Pull + Power Clean Below Knee + Clean Below Knee:
6 working sets

Hang Muscle Clean:
3×2

Superset:
Goodmornings 3×10 (light weight barbell)
Single Arm DB Bent Over Row 3×8 each