Monday

Snatch 80% for 8 singles done EMOM

Clean and jerk 80% for 8 singles done EMOM

Hip extension/back raise 2 sets of 10

Tuesday

Front squat 4 sets of 3 with 75%

Back squats 4 sets of 3 with 75%

Press from the split 2 sets of 10

Wednesday

Power snatch from hip to 1RM

Power clean from the hip to 1RM

Power jerk to max

Snatch high pulls 3 sets of 3 with 90%

Glute-ham raises 2 sets of 10

Friday

Snatch from the hip to 1RM

Clean from the hip to 1RM

Neck jerk to 1RM

Clean high pulls 3 sets of 3 with 90%

Saturday

Back squat to a 1RM

Arch back GM to a 5RM

Glute-ham raises 2 sets of 10