- snatch: 65%x1x5 sets on the minute. 70%x1x5 sets on the minute. 75%x1x5 sets on the minute. after these 3 sets take no more than 2 min between the next 5 singles. you select the weight. out of the 5 reps on the increase if you miss 2 times you are finished.
- rest 15 minutes
- clean and jerk: same as the snatch!!
- ice shower 5 minutes.