Monday

OTM Snatch-  (80%/1)14

OTM Clean- (80%/1)14

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

Segment clean pull (pause at 1″,knee and mid-thigh)- (89%/3)3

Back squat- (73%+/10)5 Increase the weight each set if you can.

Weighted dip- (X/5)5

Wednesday

Snatch pull+ Snatch, (5 pause in bottom position)- (1+1)RM

Clean and Jerk (3s pause in split)-(1+1)RM

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

Segment snatch pull (pause at 1″ and knee)-(89%/3)3

Back squat- 5RM, 5 second eccentric on the first 3 reps

Thursday

OHS- 1RM

OTM Jerk- (80%/1)14

BTN push press- (68%/5)3 (of Jerk)

Friday

Power snatch- (69%/2)3

Power clean+ Power jerk- (79%/1+1)3

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

Saturday

No contact snatch- (64%/2)2 (3s 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- 4×14@72% of clean (alternating)

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