Monday
Snatch (Any)
1x4 40,50,60
1x3 65,70,80
8x1 90
Clean & Jerk
2x2 clean + 2 jerk 40,50,60
1x3 clean + 1 jerk 70,80
8x1 clean + 1 jerk 90
Backsquat (3sec pause @bottom)
1x6 40,50,60
1x5 65,70,80
3x3 90
Wednesday
Push press
1x4 40,50,60
1x3 65,70,80
5x1 90
Bench Elevated Row
1x4 40,50
1x3 55,60
6x1 70
Accessories
4x6 Barbell Hip Thrust
4x6 Bulgarian Split Squats
4x6 Bent over Row
4x6 Hamstring Extension
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