@CFR5
A: Snatch High Pull + Muscle Snatch (6×1)
from hang (knee), build over 6 sets
B: Pull + Clean + Front Squat + Jerk (8×1)
Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as you approach peak
C1: Back Extensions (4×10)
15 sec hold after last rep of each set