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granite games.
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a. snatch. emotm x 1 rep x 7 sets. start at 65% and work up by feel.
b. clean and jerk. emotm x 1 rep x 7 sets. start at 65% and work up by feel.
c. conditioning I.
        4 rounds.
           10 squat clean thrusters 155#/110#.
           15 hand release push ups.
---10:00 break.---
d. conditioning II.
        4 rounds.
           250m row.
           30 air squats.

off-season.
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every one perform a.b.c. then, based on YOUR needs, choose between d and e.
a. snatch. emotm x 1 rep x 10 sets. start at 60% and work up by feel.
b. clean and jerk. e:90motm (every :90) x 1 rep x 10 sets. start at 60% and work up by feel.
c. conditioning.
        4 rounds.
           10 squat clean thrusters 155#/110#.
           15 hand release push ups.
           20 air squats.
d. row. 5 x 20 calorie row. rest 1:00 between sets.
e. front squat. 5x5. work up to heavy, but not maximal, set. rest as needed.