Monday Snatch 3 second pause from shin 5x3 80% Snatch pull 5x3 100% Overhead squat 5 rep max Hyperextension 3x10 with weight Tuesday Back squat 5x5 82-87% Back squat dips 3x5 110-130% Barbell stepups 4x8 each leg RDL 5X3 Wednesday Jerk 5x2-3 80-85% Jerk drives 3x3 110-130% Dips 4x8 with weight if possible Lateral raise 3X15 Overhead tricep extension 3x10 Situp 3x35 Thursday Rest Friday Clean 3 second pause from shin 5x2 80-85% Clean pull 3x3 100% Front squat 3x3 3 second pause at bottom 70-80% Hyperextension 4x8 with weight Saturday Front squat 5x2-3 85-90% Front squat dips 3x5 110-130% Barbell lunges 4x8 each leg Snatch rdl 5x3