Monday Snatch 3 rep max, -5-10kg 2x3 Snatch pull 5x3 100% Overhead squat max Hyperextension 3x10 with weight Tuesday Back squat 2 rep max Back squat dips 3x3 110-130% Rounded back deadlift 5x5 moderate
Box jumps 3x3 Wednesday Jerk max Jerk drives 3x3 110-130% Dips 5x3 with weight if possible Lateral raise 3X15 Overhead tricep extension 3x10 Situp 3x35 Thursday Rest Friday Clean and jerk 3x2+1 90% Clean pull 3x3 100-110% Front squat 3x3 3 second pause at bottom 70-80% Hyperextension 4x8 with weight Saturday Thruster 3x3 moderate Front squat max, -5-10kg 3x2 Front squat dips 3x5 110-130% Snatch rdl 5x3 Sunday Rest