Monday

Snatch- (92.5%/1)3

C&J- (92.5%/1)2

Back Squat- 3RM

Weighted dip- (X/5)5

Wednesday

Snatch- heavy single

Clean & Jerk- heavy single

Clean pull with 5s pause@1” + clean pull+ low hang clean pull- (100%/1+1+3)3

Pause back squat (3s pause)- max

Thursday

Clean and Jerk- (90% of Wednesday/1)4

Push press- max

Front squat- max

Jerk dip squat- (115%)/3)3

 

Friday

No contact snatch- heavy single (no misses)

OTM snatch- (80%+/1)10

Floating snatch DL on riser to power position- (105%/5)3

Pin squat- 5RM

 

Saturday

Snatch balance-(77.5%/3)2

Front Squat- 86%/2

RDL- (65% (of clean)/10)4

Bench press- 3×10

Single arm kb press- 5×10/side

A1 Chest supported row – 4×10

A2 Bicep curl 4×20