Monday
Hang snatch from shin 5x4 70-75%
Snatch pull off platform 3 second pause at shin 5x3 80%
Overhead squat 3x5 70% (% of snatch)
Hyperextension 3x10 with weight
Tuesday
Back squat 5x7 60-70%
Back squat dips 3x3 110-130%
Barbell stepups 3x10 each leg
RDL 5X5 70% (% of clean)
Wednesday
Jerk 5x3 3 second pause on dip 70%
Jerk drives 3x3 110-130%
Dips 3x10 with weight if possible
Lateral raise 3X10
Overhead tricep extension 3x15
Situp 3x25
Thursday
Rest
Friday
Hang clean from shin 5x4 70-75%
Clean pull off platform 3 second pause at shin 5x3 80%
Clean grip overhead squat 3x5 30-50% (% of clean)
Hyperextension 3x10 with weight
Saturday
Front squat 5x5 60-70%
Front squat dips 3x3 110-130%
Barbell lunges 3x10 each leg
Snatch rdl 5X5 70% (% of snatch)
Sunday
Rest