Monday & Tuesday: snatch/jerk/snatch balance
A) 5×1+1 Power Snatch + OHS (3 sec pause in each OHS) @80%
B) 5×1 Split jerk (pause for 3 sec in the dip+3 sec pause in the jerk position) @80%
C) 5×2 snatch Balance @80% of 1rm snatch
Wednesday: pulls/powercleans/front squats
A) 5×2 power clean @80%
B) 5×2 Pause front squat (3 sec pause) @85%
C) 3×20 back extensions
Thursday: getting complex
A) 6x(1+1) Snatch +hang snatch (above knee) @80%
B) 6x(1+2) Clean & Jerk @80%
C) complex:
3×12 strict dips
3×12 strict press (challenging weight, 12 unbroken)
Sat: Snatch & clean
A) 5×1 Snatch @85%
B) 1×1 Clean and jerk @85%(+20lbs), 2×2 drop set (decrease by 10%)
C) 3×6 back squat (speed, speed, speed!) @80%