For the two oly lifts, if you don’t have a max, go by feel here. This should not be heavy. Focus on quality of movement.
A. Hang power snatch(above the knee) – 3-3-3; 65-70%; focus on keeping the bar close + speed under the bar
B. Clean + hang clean from below the knee – 1+2 x 5; 60%, focus on speed under bar
C. Front Squat – heaviest set of 8, then -5%, then -10%; start at 65-70%
D. AB – :45 sec x 3; all done at 100%