Wednesday

Snatch- max

Clean- max

Back squat- 10RM

Thursday

Jerk- max

BTN push press- (71%/5)3 (of Jerk)

Friday

Power snatch- (72%/2)3

Power clean+ Power jerk- (81%/1+1)3

Front squat- 3RM

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

 

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