Monday

High block snatch or Snatch on riser- (70%/2)5

Snatch pull on riser- (80%/6)4

Back Squat- 60%/8, 70%/8, 80%/8, (70%/8)2

Tuesday

Clean + Jerk- (70%/1+2)5

Push press- (65%/4)3

Pendlay row-  3×5

Weighted plank- 4×30 seconds, rest 30 seconds

Wednesday

High block clean or clean on riser+ jerk dip- (70%/2+3)5

Clean pull on riser- (80%/6)4

Pause front squat + 1&1/4 squat+ Front Squat- (70%/1+1+3)3

Bench back extension- 3×10

Thursday

Power Snatch+ Hang snatch+ Snatch balance- (60%/1+1+1)5

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

Good morning- (40%/5)4 rest 1min

Saturday

Snatch- 2RM

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

Back Squat- 5RM