Friday

strength
A. Hang Power Snatch; 4 x 2 @ 60%, rest 1 min
B. Power Clean; 4 x 2 @ 60%, rest 1 min
neither of these two lifts need to be done unbroken or touch and go. There purpose is for speed through the hips and technique.
C. Snatch Balance; 6 x 1, moderate to moderately heavy
the goal here is footwork and timing of receiving the bar. I do not want a weight that you will potentially miss reps on.
D. Pendlay Row, 4 x 3, heaviest load possible maintaining great form