A. Build to a heavy set for the day of?: 1 Power Clean, 1 Hang squat clean + 1 Push/power jerk, within 4-7 sets
B. Build to a heavy set for the day of 2 Perfect posture Front Squat, within 3-5 sets
C. Every 30 seconds X 6 min with ca. 75-80% 1RM Beautiful power snatch ?Minute: 3 TnG Power Snatch? Half minute: 1 Snatch + 1 Overhead squat
D. For 14 minutes, @ 90% effort, Amcap AirDyne and Row? Every 2 min: 3 TnG Power Clean + 2 OHS @ 70-75% 1RM PC?Alternating AirDyne and Row