Monday

Snatch Pull Under – ~50-60%/3 reps x 4 sets

Descending Snatch (high hang, below knee hang, floor) – 70%/1+1+1 reps x 5 sets

Front Squat – 70%/5 reps x 6 sets

Static Inchworms + Strict Press – 20 reps + 8 reps x 3 sets

Wednesday

Clean Pull Under + Squat Jerk – 50-60%/2+2 reps x 4 sets

Clean + Front Squat + Jerk – 70%/1+3+1 reps x 5 sets

Clean Pull – 100-105%/3 reps x 4 sets

GHD Back Extensions + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Snatch Muscle Under – 3 reps x 5 sets

Snatch – 75-80%/2 rep x 5 sets

Speed Back Squat – 70-75%/3 reps x 5 sets

Hanging Leg Raises + Banded Seated Row – 10 reps + 15 reps x 3 sets