Monday Muscle snatch w/contact 3x3 moderate Power snatch 90% 3x1 Snatch pull 3x1-2 100-110% Snatch balance 3x3 50% for speed Good morning 3x3 Tuesday Back squat 90% 2x1 Squat dips 3x3 100% RDL 3x3 heavy Wednesday Power clean and jerk 3x1 85% Clean pull 3x1 100% Dumbbell Row 4x6 Hyperextension 3x10 Thursday Rest Friday Muscle clean no contact 3x3 moderate
Snatch max Clean and jerk max Saturday Thruster 3x3 moderate Front squat 3x2 80% Front Squat 3 sec pause at bottom 3x3 50-60% Snatch grip RDL 3x3 Leg raise 3x20-30 Sunday Rest