Monday

Snatch pull + Snatch+ OHS- 65%/1+1+1, 75%/1+1+1, (85%/1+1+1)3  Rest 2 minutes

Snatch pull w/5s eccentric- (90%/4)3 Rest 1.5 minutes

Back Squat- 60%/5, 70%/3, (75%/8)5 Rest 3 minutes

 

Tuesday

Jump to split- 4×4

BTN Jerk+ Jerk- 65%/1+2, 75%/1+2, (85%/1+1)3 rest 2 min

Push press- (60%/8)5 rest 3 min

Barbell row-  3×5 rest 1 min

Weighted plank- 4×30 seconds, rest 30 seconds

Wednesday

Clean pull+ low-hang clean+ clean+ jerk dip- 65%/1+1+1+2, 75%/1+1+1+2,(85%/1+1+1+2)3 rest 2 min

Low-hang clean pull- (90%/3)3 rest 1.5 min

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

 

Thursday

Snatch balance- 2RM

Power clean+ Push press+ Push Jerk- (1+3+2)RM

Good morning- (40%/5)3 rest 1min

Side plank- 3×30 seconds/side rest 10s

Saturday

Low hang snatch+ snatch- (1+1)RM

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

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