1. Muscle snatch: 1, 1, 1 (should be heavy) from the hang position (aka launch)
2. Snatch balance: 1, 1, 1 (same as above) obviously take bar from back.
3. Snatch: 1, 1, 1 go as heavy as you can go in only 3 reps. after warm up if you have to warm up.
4. Clean and jerk: work up to a medium to heavy single. rest 90 sec between sets. no more than 3 singles after warm up.