Monday
Snatch deadlift+Snatch off platform with 3 second pause at the shin 5×2+2 75-82% (% of snatch)
Snatch pull off platform with 3 second pause at shin 80-100% 4×3
Jerks 3X3 70-80%
Back squat 80-85% 5×3
Tuesday
Front Squat 2×5 70%, 5×3, 80-85%, 1×2 87-90%, 1×5 70%
Front Squat dip 3×3 120-140%
RDL 3×10 moderate weight
Situp 3×30-40
Wednesday
Clean deadlift+Clean off platform with 3 second pause at shin 5×2+2 75-82% (% of clean)
Clean pull off platform with 3 second pause at shin 90-100% 5×3
Power jerk 3x3 70-80%
Front squat 80-85% 5×3
Hyperextension 3×10 with weight
Thursday
rest
Friday
Back squat 10×1 90% 60 seconds rest
Back squat dip 3×3 120-140%
Seated good morning 3×10
Planks 3×60 seconds with weight
Saturday
Clean deadlift off platform with 3 second pause at shin 6×3 80%
Jerk behind the neck 5×2 80-85%
Hang snatch from knee 3×3 60% (for speed)
Hang clean from knee 3×3 60% (for speed)
Leg raise 3×15-20
Sunday
rest