Monday

Snatch 75% for 12 singles done EMOM

Clean and jerk 75% for 12 singles done EMOM

Hip extension/back raise


Tuesday

Front squat 4 sets of 3 with 70%

Back squats 4 sets of 3 with 70%

Press from the split 2 sets of 10


Wednesday

Power snatch from the knee to 1RM

Power clean from knee to 1RM

Neck power jerk to a 3RM

Clean high pulls 4 sets of 5 with 85%

Glute-ham raises 2 sets of 10


Friday

Snatch from the knee to 1RM

Clean from the knee to 1RM

Rack jerk to 3RM

Snatch high pull 4 sets of 5 with 85%


Saturday

Back squat to a 5RM

Front squat to a 1RM

Jerk steps, 3 sets of 10 steps with each leg

Back extensions 2 sets of 10