Monday/Tuesday;

A) Emom10: 3 cleans + 1 Jerk @60%

B) Every 90 sec for 6 sets: 2 cleans + jerk (floor) @70%

C) Every 2 mins for 4 sets: 1 clean + 1 jerk @80%

Wednesday:

A) 5x(3+1+1) Hang snatch (hips) + snatch balance + OHS @65%

B) work up to a heavy power snatch for the day (target 85%+)

Thursday:

A) 8×1 Back squat @85-90%

B) 5×10 Romanian deadlifts (make it hard, but perfect form)

Saturday:

A) 5×1 front squat @85-90%

B) 3x(1+1) Snatch Pull + Below knee hang snatch @85%

Optional accessory work #1:

A) 5×3 strict press @55-60% of max jerk/c&J (which ever is higher)

B) 5×10 strict pull up (doesn’t have to be unbroken, but if it takes you more than 3 sets to do 10 pull ups, use a band)

C) 5×10-15 push ups (use plates for deficit push ups if push ups are easy for you )

Optional accessory work #2:

A) 5×20 back extensions + 10 sec hold locked out at the 20th rep (weighted if you can)

B) 5×12 per arm single arm DB row (use a bench for the other arm) heavy as possible for all 12 consecutive reps