Monday

Segment Snatch- (70%/2)4

Segment Power clean- (70%/2)4

Clean pull- (90%/3)4

Tuesday

Jerk- (80%/2)4

Push press- (70%/5)4

Front squat- (70%/3)5

Wednesday (5 day version only)

Segment power snatch- (70%/2)4

Snatch pull- (90%/3)4

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

Thursday

Segment Clean- (70%/2)4

Push Press- (70%/5)4

Front Squat- w/first rep 5s paused @parallel- (70%/3)4

Saturday (4&5 day version only)

Snatch- (80%/2)3

CJ- (80%/2)3

Back Squat w/7s eccentric- (70%/3)4