Monday
Muscle snatch no contact 5x5 moderate
Snatch deadlift+snatch+overhead squat off platform 5x2+1+1 65-75%
Snatch pull 3 second pause at shin 5x3 80%
Drop snatch 5x2 50-70%
Hypers 3x10
Tuesday
Back squat 5x10 60-70%
Squat dips 3x3 100%
Leg extensions 3x20
Leg curl 3x15
Sit-ups 3x20-30
Wednesday
Behind the neck jerk 5x3 80-85%
Bench press 4x8 heavy
Dips 5x3 with weight
Bent over row 5x10
Behind the neck snatch grip pull-up 3xas many as possible
Thursday
Rest
Friday
Muscle clean no contact 5x5 moderate Clean deadlift+clean+front squat off platform 5x2+1+1 65-75% Clean pull 3 second pause at shin 5x3 80% Clean grip overhead squat 5x3 30-50% % of Clean Hypers 3x10
Saturday
Front squat 5x5 60-70% Squat dips 3x3 100% Stepups 3x10 each leg RDL 3x10
Military press 3x10
Triceps extension 3x15 Sit-ups 3x20-30
Sunday
Rest