Monday

Snatch- (77/%/3)5

Power clean- (73%/3)5

Segment clean pull- (95%/3)5

Tuesday

Jerk- (77%/3)5

Press- 5RM

Back squat- (83%/3)5

Wednesday (5 day version only)

Power snatch- (73%/3)5

Segment snatch pull- (95%/3)5

Bonus exercise- catch up on something you missed or coach will give you an exercise to work on your weaknesses

Thursday

Clean- (77%/3)5

Press- (87% of Tuesday/5)5

Back Squat- w/first rep 5s paused @parallel- 3RM

Saturday (4&5 day version only)

Snatch- (88%/1)8

CJ- (88%/1)8

Front Squat- 1RM w/7s eccentric