1. power snatch+snatch: work up to (70%x1+1, 75%x1+1, 80%x1+1)3
2. power clean+clean: same as snatch
3. snatch balance: work up to a weight that is heavier than your snatch if you can. no more than 5 singles.
4. front squat: 1, 1, 1, 1…….heavy!!! after all this work it may not be heavy as in % of 1 rm. BUT HEAVY!