Positional and mechanical improvement:
Ground-to-shoulder and ground-to-overhead lifts/
Jumping variations
Beginner/ Intermediate: Power clean/ variations, box jump, broad jump, straight jump
Advanced: Power snatch/ variations
At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start by addressing the basic details of each and add weight for short sets (up to 60% of 2RM) to fact-check position and execution. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
Then:
Each lift/ variation worked on:
2 x 8 @ 50% of 2RM
Intersperse movements and rest as desired, and adjust weight immediately if any set requires interruption.