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