Monday Snatch +overhead squat 5x2+2 80-85% Snatch pull 3 second pause at shin 5x3 90% Overhead squat 2 rep max, -5-10kg 2x2 Behind the neck snatch grip pullup 3x5-15 Hyperextension 3x10 with weight Tuesday Back squat 5x5 80-85% Back squat dips 3x3 100% RDL 3x5 Bench press 3x3 Situp 3x20-30 Wednesday Jerk with 3 second pause on finished position 5x2 80-88% Jerk drives 3x3 100% Jerk recovery 3x3 100% Power clean from block + front squat 5x2+1 85-90% Seated good morning 3x10 Thursday rest Friday Clean+front squat 5x2+2 80-85% Clean pull 3 second pause at shin 4x3 90% Clean grip overhead squat 2 rep max, -5-10kg 2x2 Overhead tricep extension 4x15 Hyperextension 3x8 3 second pause with weight Saturday Front squat 5x3 80-85% Front squat dips 3x3 100% Rounded back deadlift 3x5 Military press 3x3 add weight from last week Leg raise 3x10-20 Sunday rest