5:30

  • Push press + jerk – 60% (of jerk) x 3+1 x 2, 65% x 3+1 x 3
  • Hang power snatch (below knee) – 50% (of snatch) x 3 x 2, 60% x 3 x 2
  • Muscle snatch – 40% (of snatch) x 3 x 3
  • Pin back squat (just above parallel) – 50% (of back squat) x 3 x 2, 55% x 3 x 2