Back on the grind! Throwing in some deadlifts and removing 2 squat sessions to even things out.
Monday
No feet clean 3×3 light
Clean + front squat+ jerk 5×1+1+1 80-90%
Clean pull 90% 3×3
Clean deadlift max
Clean pull 3×2 70%
Hyperextension 3×8 with weight behind the head
Tuesday
Back Squat 5×5 80-85%
Back squat dip 5×3 120-140%
Snatch grip rdl 3×10 light weight
Glute bridge 3x25 with weight
Bench Press 3×5 heavy
Wednesday
Power snatch 3×3 80-85%
Power clean and jerk 3×2+1 80-85%
Clean pull off block 5×2-3 110-120%
Push Press 3×5 heavy
Dumbbell row 3×20
Abs
Thursday
rest
Friday
Clean grip snatch 3×3 light
Snatch + overhead squat+ drop snatch 5×1+1+1 80-90%
Snatch pull 90% 3×3
Snatch deadlift max
Snatch pull 3×2 70%
Behind the neck snatch grip pullup 3×5-15
Saturday
Front Squat 5×2-3 80-85%
Front squat dip 3×3 120-140%
Front squat 3×3 50% 5 second pause at bottom
Hyperextension 3×8 with weight
Overhead tricep extension with dumbbell 3x20
Sunday
rest