Advanced
- Back Squat: 5 x 5 @ 75%
- Block Clean (knee): 5 x 3 @ 70%
- Clean Pull on Riser: 4 x 3 @ 90% (of clean)
- Push Press: 2 x 5 @ 75% ; 2 x 4 @ 80%
Beginner
- Warm-up series: 2 clean pull + 2 front squat + 2 clean Sots press x 4 sets
- Clean grip DL + clean pull + power clean: 4 x 2 sets
- Clean & jerk: 5 x 3 + 1 (each set is one clean and two jerks)
- Heaving snatch balance: 5 x 3
- Warm-up series: 2 clean pull + 2 front squat + 2 clean Sots press x 4 sets
- Clean grip DL + clean pull + power clean: 4 x 2 sets
- Clean & jerk: 5 x 3 + 1 (each set is one clean and two jerks)
- Heaving snatch balance: 5 x 3
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