Monday & Tuesday: snatch/jerk/snatch balance

A) 5×2+2 Power Snatch + OHS (3 sec pause in each OHS) @75%

B) 5×2 Split jerk (pause for 3 sec in the dip+3 sec pause in the jerk position) @70%

C) 5×3 snatch Balance @75% of 1rm snatch

Wednesday: pulls/powercleans/front squats

A) 5×3 power clean @70%

B) 5×3 Pause front squat (3 sec pause) @80%

C) 5×3 Romanian deadlift @65% of deadlift

Thursday: getting complex

A) 6x(1+2) Snatch +hang snatch (above knee) @75%

B) 6x(1+3) Clean & Jerk @75%

C) complex:

3×12 strict dips

3×12 push up (weighted if you can)

Sat: Snatch & clean

A) 6×1 Snatch @80%

B) 1×1 Clean and jerk @85%(+10lbs), 2×2 drop set (decrease by 10%)

C) 3×8 back squat (speed, speed, speed!) @77%