Monday
Hang Snatch from shin 5x5 60-70%
Step ups 3x10 each leg
Dumbbell bench press 3x15
Hanging leg raise 3x20
Tuesday
Back squat 5x10 60%
Box jumps 5x3
Bent over row 4x10
Planks 3x1 minute
Wednesday
Push press 4x8 moderate
Lateral raise 3x10
Front raise 3x10
Hyperextension 3x15
Broad jump 5x5
Thursday
Rest
Friday
Hang Clean from shin 5x5 60-70% Lunges 3x10 each leg Dumbbell military press 3x15 Situp3x20
Saturday
Front squat 5x10 60% Lateral box jumps 5x3 Dumbbell row 4x10
Dumbbell overhead tricep extension3x15 Planks 3x90 seconds
Sunday
Rest