Monday

OTM Snatch-  (60%/1)5

OTM Clean- (60%/1)5

Segment Clean pull to hold (pause at 1″, knee and full extension)+ segment clean pull (pause at 1″, and knee ) + clean pull- (70%/1+1+3)3

Back squat- (50%/10)5

Weighted dip- (X/5)3

Wednesday

Hip snatch+ hang snatch+ snatch- (67.5%/1+1+1)5,  5s pause in bottom position each rep

Clean and Jerk- (67.5%/3+1)5 (5s pause in split)

Segment Snatch pull to hold (pause at 1″, knee and full extension)+ segment snatch pull (pause at 1″, and knee) + snatch pull- (70%/1+1+3)3

Back squat- (60%/5)3@50X0 (note that this is a 5 second eccentric (meaning lower the weight slowly), not a 5s pause)

Thursday

Snatch push press+ OHS@05X0- (70%/3+1)3

OTM Jerk- (60%/1)5

BTN push press- (50%*/5)3

*of Jerk

Friday

Power snatch- (50%/3)3

Power clean+ Power jerk- (60%/1+2)

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

Saturday

No contact snatch- (50%2)3 (5s 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- 5×20@60% of clean (alternating)

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