Monday Snatch 2x2 85% Clean and jerk 2x2+1 85% Clean pull 3x2 85% Drop snatch 3x3 moderate Hyperextension 3x10 with weight Tuesday Back squat 85% 2x2 Back squat dips 3x2110-130% RDL 3x3 moderate Box jumps 3x3 Wednesday Power snatch 3x1 90% Power clean and jerk 2x1 90% Snatch pull 3x2 90% Hyper extension 3x10 Sit-ups 3x20-30 Thursday Rest Friday Snatch max Clean and jerk max Saturday Thruster 3x3 moderate Front squat 3x1-2 90% Front squat dips 3x5 110-130% Snatch rdl 5x3 Sunday Rest