Monday Muscle snatch w/contact 3x3 moderate Snatch 5 rep max, -5-10kg 2x5 Snatch pull 3x3 100% Overhead squat 3 rep max, -5-10kg 2x3 Good morning 3x10 Tuesday Back squat 5x5 75-80% Squat dips 3x3 100% Lunges 3x10 each leg RDL 3x6 heavy Sit-ups 3x20-30 Wednesday Jerk 3x3 80%
Jerk Drive 3x3 100-120% Bench press 3x3 heavy Behind the neck snatch grip Pull-ups 3x AMRAP Dumbbell Row 3x10 Leg raise 3x10-20 Thursday Rest Friday Muscle snatch no contact 3x3 moderate
Clean 5x2 80% Clean deadlift 3x3 110% (% of Clean)
Clean pull 3x3 90% Military Press 4x8 Seated Good morning 3x8
Saturday Thruster 3x5 moderate
Front squat 5x3 75-80% Front Squat dips 3x3 100-120%
Snatch gripRDL 3x6 Dips 3x10 Leg raise 3x20-30 Sunday Rest