Monday Muscle snatch w/contact 3x3 moderate Snatch 5x2 85% Snatch pull 3x3 100-110% Snatch balance 3x3 50% for speed Good morning 4x6 Tuesday Back squat 2 rep max, -5-10kg 2x2 Squat dips 3x3 100% Step ups 3x5 each leg RDL 3x5 heavy Pull-ups 3x5-15 Wednesday Power snatch 5x2 80-85% Power clean and jerk 3x2+1 80-85% Clean pull off block 3x3 110-120% Dumbbell Row 4x8 Leg raise 3x10-20 Thursday Rest Friday Muscle clean no contact 3x3 moderate Clean 5x2+1 85% Clean pull 3x2-3 100% Military Press max Seated Good morning 3x5 Saturday Thruster 3x3 moderate Front squat 5x2 85-90% Front Squat dips 3x3 100-120% Snatch grip RDL 3x3 Overhead tricep extension 3x15 Leg raise 3x20-30 Sunday Rest