Monday

Segment Snatch+ snatch- (1+1)RM

Segment Power clean+ power clean- (1+1)Rm

Clean pull- (110%/3)3

Tuesday

Jerk- 2RM

Push press- 5RM

Front squat- 3RM

Wednesday (5 day version only)

Segment power snatch+ power snatch- (1+1)RM

Snatch pull- (110%/3)3

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

Thursday

Segment Clean+ clean- (1+1)RM

Push Press- (90% of 5RM/3)3

Front Squat- w/first rep 5s paused @parallel- 1RM

Saturday (4&5 day version only)

Snatch- (85%/2)3, (90%/2)2 (reduce weight by 5% for every miss)

CJ- (85%/2)3, (90%/2)2 (reduce weight by 5% for every miss)

Back Squat w/5s eccentric- 1RM