Monday

Segment Snatch+ snatch- (80%/1+1)6

Segment Power clean+ power clean- (75%/1+1)4

Clean pull- (105%/3)5

Tuesday

Jerk- (90%/2)5

Push press- (83%/5)4

Front squat- (85%/3)4

Wednesday (5 day version only)

Segment power snatch+ power snatch- (75%/1+1)5

Snatch pull- (100%/3)5

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

Thursday

Segment Clean+ clean- (80%/1+1)6

Push Press- (83%/5)4

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

Saturday (4&5 day version only)

Snatch- (85%/2)4, 90%/2 (reduce weight by 5% for every miss)

CJ- (85%/2)4, 90%/2 (reduce weight by 5% for every miss)

Back Squat w/7s eccentric- 1RM