Monday

High block snatch or Snatch on riser- (75%/2)5

Snatch pull on riser- (85%/6)3

Back Squat- 60%/8, 70%/5, (80%/8)3

Tuesday

Clean + Jerk- (75%/1+2)5

Push press- (65%/6)3

Pendlay row-  3×5

Weighted plank- 4×30 seconds, rest 30 seconds

Wednesday

High block clean or clean on riser+ jerk dip- (75%/2+3)5

Clean pull on riser- (85%/6)3

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

Bench back extension- 3×10

Thursday

Power Snatch+ Hang snatch+ Snatch balance- (65%/1+1+1)5

Power clean+ Push press+ Push Jerk- (1+1+4)RM

Good morning- (40%/5)5

Saturday

Snatch- Heavy Single

Clean+ Jerk- Heavy Single

Back Squat- 5RM