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