Monday
Snatch deadlift + snatch off platform 5x2+1 70-75%
Snatch pull off platform 5x3 90%
Overhead squat 3x10 moderate weight
Bench press 4x10
Hyperextension 3x15 with weight
Tuesday
Back squat 5x10 60-70%, bdwt. amrap
Dips 5x5 110-130%
Rdl 4x12 moderate
Bent over row 5x10
Wednesday
Jerks off block 3 second pause in squat, 3 second pause in catch 5x3 60-70%
Jerk Drives 5x5 110-120%
Overhead tricep extension 3x15
Dips 3x10-15
Sit-up 3x20-30
Thursday
Rest
Friday
Monday Clean deadlift + clean off platform 5x2+1 70-75% Clean pull off platform 5x3 90% Clean grip overhead squat 3x10 moderate weight Military press 4x10
Good morning 3x15
Saturday
Front squat 5x8 60-70%, 50% amrap Front squat Dips 5x5 110-130% Snatch grip rdl 4x12 moderate
Unsupported dumbbell row 5x10
Sunday
Rest