Monday Snatch 3 rep max, -5-10kg 2x3 Snatch pull 3x3 100-105% Overhead squat 3 rep max, -5-10kg 2x3 Military press 3 rep max, -5-10kg 2x3 Hyperextension 3x10 with weight 3 second pause at top Tuesday Back squat 5 rep max Dips 5x3 110-130% Rdl 4x6 Bent over row 4x8 Wednesday Jerks 2 rep max, -5-10kg 2x3 Jerk Drives 5x3 110-120% Jerk recovery 3x3 100-120% Overhead tricep extension 3x10-15 Dips 3x6 with weight Sit-up 3x20-30 Thursday Rest Friday Clean 3 rep max Clean pull 5x3 95-100% Clean grip overhead squat 3x2 Push press 3 rep max , -5-10kg 2x3 Good morning 3x10
Saturday Front squat 3 rep max Front squat Dips 5x4 110-130% Snatch grip rdl 3x6 Unsupported dumbbell row 3x10-15
Sunday Rest