Monday
Snatch from platform+overhead squat 5x2+1 75-80%
Snatch pull from platform 3 second pause at shin 5x3 80%
Overhead squat 5 rep max, -5-10kg 2x5
Behind the neck snatch grip pullup 3x5-15
Hyperextension 3x10
Tuesday
Back squat 5x7 70-75%, 1xa.m.r.a.p. 50%
Back squat dips 3x3 100%
RDL 4X8 MODERATE
Bench press 3x10 moderate to heavy
Situp 3x20-30
Wednesday
Jerk with 3 second pause on dip 5x2 80%
Jerk drives 3x3 100%
Jerk recovery 3x3 100%
Power clean from block + front squat 5x2+2 80%
Seated good morning 3x10
Thursday
rest
Friday
Clean from platform+front squat 5x2+1 75-80%
Clean pull from platform 3 second pause at shin 5x3 80%
Clean grip overhead squat 5 rep max, -5-10kg 2x5
Overhead tricep extension 3x10-15
Hyperextension 3x6 3 second pause with weight
Saturday
Front squat 5x4 70-75%, 1xa.m.r.a.p. 50%
Front squat dips 3x3 100%
Rounded back deadlift 4X8 MODERATE
Military press 3x10 moderate to heavy
Leg raise 3x10-20
Sunday
rest