Monday
AM
2 Snatch high pulls + 1 hang snatch. 8-10 sets with roughly 75-80%
clean and jerk 5 singles with 75-80%
back raises
PM
Snatch 5 singles with 85-90%
2 clean pulls + clean + jerk 6-8 sets with 75-80%
Muscle snatch 5 sets of 5, light
Tuesday
power clean + 2 front squats + jerk 8-10 sets with about 90% of best power clean
vertical exercise, 3 sets
Wednesday
AM
snatch, 3 doubles at about 80%
clean and jerk, 8-10 doubles with a pause off the floor each clean. 75-80%
Back raises
PM
snatch, 8 to 10 doubles with pause at knee, roughly 75-80%
clean and jerk, 3 doubles at about 80%
Back squat, 4 sets of 8
Thursday
2 snatches + 2 overhead squats 8-10 sets, around 75-80%
Muscle snatch, 5 sets of 5, light
Friday
AM
snatch 6 singles with a pause at knee. Heavy as possible
clean and jerk 3 doubles with 70%
back raises
PM
snatch 3 doubles at 70%
clean and jerk, 6 singles with pause at knee, as heavy as possible.
Saturday
2 snatch + 1 snatch, 8-10 doubles with 75-80%
Back squat 4 sets of 8
