Olympic Lifting

Muscle Snatch Above Knee + Below Knee:
4x(1+1)

Power Snatch + Snatch Below Knee:
5x(1+1)

Snatch Pulldown:
2-2-2

Jerk with 2 Sec Pause:
1-1-1-1-1

Clean Start + Clean + FS:
6x(2+1+1)

Strict Hanging Leg Raise: 3×8

Single Leg Glute Bridge: 3×8 (hold 2 sec at the top of each)

Drop Snatch:
3-3-3

Snatch Pull + Snatch (pause at knee) + OHS:
2x(1+2+1)
3x(1+1+1)

3 Rounds for Quality:
10 hang DB snatch + 5 OHS (R ARM)
10 hang DB snatch + 5 OHS (L ARM)
:45 plank
20 shoulder taps