Monday

Halting snatch Deadlift+ Floating snatch+ Snatch+ OHS- 60%/1+1+1+1, 70%/1+1+1+1, (80%/1+1+1+1)4  Rest 2 minutes

Snatch pull w/5s eccentric- (85%/5)3 Rest 1.5 minutes

Back Squat- 60%/8, 70%/8, (75%/8)4 Rest 3 minutes

 

Tuesday

Jump to split- 4×4

BTN Jerk+ Jerk- 60%/1+2, 70%/1+2, (80%/1+2)4 rest 2 min

Push press- (60%/8)4 rest 3 min

Barbell row-  3×5 rest 1 min

Weighted plank- 4×30 seconds, rest 30 seconds

Wednesday

Halting clean deadlift+ low-hang clean+ mid-hang clean+ jerk dip- 60%/1+1+1+2, 70%/1+1+1+2,(80%/1+1+1+2)4 rest 2 min

Low-hang clean pull- (85%/5)3 rest 1.5 min

Front Squat- 60%/5, 70%/5, (80%/5)4 rest 3 min

 

Thursday

Snatch balance- 3RM

Power clean+ Push press+ Push Jerk- (1+4+1)RM

Good morning- (35%/5)3 rest 1min

Side plank- 3×30 seconds/side rest 30s

 

Saturday

Hip Snatch + hang snatch- (1+1)RM

Mid- hang clean+ Jerk- (2+1)RM

Back Squat- 5RM w/3 second eccentric on the 1st rep