Week 9, Day 2

Snatch: 3 sets of 2 reps
Clean and jerk: 3 sets of 2 + 2 reps
Front squat: 3 sets of 3 reps

These should all be non-maximal and very crisp reps, with minimal or no misses. Doubles are NOT to be done as "touch-and-go" reps. You should set up for each and every rep. To clarify: set up, snatch, then drop the bar (keeping your hands in contact with the bar), set up again, snatch, drop the bar, go sit down. On the clean and jerk: set up, clean, drop the bar, set up, clean again, then jerk, lower the bar back to your front rack, then jerk again, drop the bar, go sit down.