Monday

Snatch 80% for 8 singles done EMOM

Clean and jerk 80% for 8 singles done EMOM

Hip extension/back raise 2 sets if 10


Tuesday

Front squat 4 sets of 3 with 80%

Back squats 4 sets of 3 with 80%

Press from the split 2 sets of 10


Wednesday

Power snatch from a 2 inch riser to a 1RM

Power clean from a 2 inch riser to a 1RM

Behind the Neck jerk to 3RM

Snatch pulls 3 sets of 5 with 90%

Hip extension/back raise 2 sets of 10


Friday

Snatch from a 2 inch riser to 1RM

Clean from a 2 inch riser to 1RM

Snatch high pulls 3 sets of 5 with 90%

Back extension 2 sets of 10


Saturday

Step ups, work up to a 5RM with each leg

Single leg GM, work up to a 5RM with each leg

Death march, go 40 yards with as heavy dumbbells or KB’s as you can