Monday

Snatch 70% for 16 singles done EMOM

Clean and jerk 70% for 16 singles done EMOM

Hip extension/ back raise 2 sets of 10


Tuesday

Front squat 4 sets of 3 with 85%

Back squats 4 sets of 3 with 85%

Press from the split 2 sets of 10


Wednesday

Power snatch from the knee to 1RM

Power clean from the hip to 1RM

Push press to 5RM

Clean high pulls 4 sets of 5 with 80%

Hip extension/back raise


Friday

Snatch from the hip 1RM

Clean from the hip 1RM

Snatch high pulls 4 sets of 5 at 80%

Press from split 2 sets of 10


Saturday

Box squat to a low box, to up to a 3RM

Front squat to a 1RM

Power jerk to a 1RM Glute-ham raise 2 sets of 10