Power snatch + Snatch Balance + Oh Squat 5 sets of 1+1+1
Power Clean and Power Jerk 2x2 @ 65% 2x2 @ 75% 1x1 @ 85%
Front squat 5 x 1 - 1 and 1/4 squat
The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. It can also be used specifically to train VMO and glute activation and strength.