Monday Snatch 3x2 85-90% Snatch pull 5x3 100% Overhead squat 2 rep max Hyperextension 3x10 with weight Tuesday Back squat 3 rep max Jump squat with Barbell 3x10 Back squat dips 3x3 110-130% Rounded back deadlift 5x5 moderate Wednesday Jerk max Jerk drives 3x3 110-130% Dips 5x3 with weight if possible Lateral raise 3X15 Overhead tricep extension 3x10 Situp 3x35 Thursday Rest Friday Clean and jerk 5x2+1 85% Clean pull 3x3 100-110% Hyperextension 4x8 with weight Saturday Front squat 2 rep max, -5-10kg 3x2 Front squat dips 3x5 110-130% Snatch rdl 5x5