Monday

OTM Snatch-  (70%/1)20

OTM Clean- (70%/1)20

Clean pull to hold (pause at full extension)-(60%/3)3

Segment clean pull (pause at 1″,knee and mid-thigh)- (80%/3)3

Back squat- (62%/10)5

Weighted dip- (X/5)5

Wednesday

Hip snatch+ hang snatch+ snatch, (3s pause in bottom position each rep)- (60%/1+1+1)3, (1+1+1)RM (not paused)

Clean and Jerk (3s pause in split)-(60%/3+1)3, (3+1)RM (not paused)

Snatch pull to hold (pause at full extension)-(60%/3)3

Segment snatch pull (pause at 1″ and  knee)-(80%/3)3

Back squat- 5RM@50X0*

*(note that this is a 5 second eccentric (meaning lower the weight slowly), not a 5s pause)

Thursday

Snatch push press+ OHS@05X0- (3+1)RM

OTM Jerk- (70%/1)20

BTN push press- (55%/5)3 (of Jerk)

Friday

Power snatch- (60%/3)3

Power clean+ Power jerk- (70%/1+2)

Front squat- 3RM, 1st rep paused 7 seconds, {-5%/3, (-10%/3)2} not paused

Saturday

No contact snatch- (57.5%/2)3 (5s pause in the bottom of each rep)

 

A1 Bench row (touch the bar to the bench each rep)- 5×10

A2 Bench press- 5×10

 

Front rack lunge- 5×20@63% of clean (alternating)

Box step up- 4×10/leg (bar on back, box approximately knee height)