Power Snatch and Squat Snatch
3, 3, 3, 3, 3, 2, 2
Power Clean and Squat Clean and Jerk
3, 3, 3, 3, 3, 2, 2
The first three rounds are warm-up and should be done at the same weight. The following four sets should increase in weight. Sets of three means 2 power snatch (or clean) and one squat snatch (or clean). Sets of two means one power snatch (or clean) and one squat snatch (or clean). Only one jerk per set is necessary. Take plenty of time to rest between sets (at least 2 minutes).