Day 3

Chain Front Squat 10×2/55%
Band Press 10×2/60%

Aux Work
1-2 exercises of 3 to 5 sets, with 6-12 reps.
Quads
Chest
Delt
Triceps
Abs
Rear Delts

Rest

Press -MTR- 10-10-10-*10-*10
Power Clean + hang Power Clean -MTR- 3-3-3-3-3-3
Front Squat -MTR- 5-5-5-5-5

3-5x 800m Run
Rest 1:1

Press in Split 3ea/45% 3ea/60% 2ea/70% 2ea/75% 1ea/80% 1ea/85%
High Hang Clean & Push Jerk 2/45% 2/50% 2/55% 2/60% 2/70% 3×1/80%
Hang Clean (Below Knee) 2/45% 2/50% 2/55% 2/60% 2/70% 3×1/80%
Clean & Jerk 2/70% 1/80% 3×1/85%
Front Squat 3/70% 3/80% 1/85% 3/80% 1/87.5% 1/80% 1/90%

Rest

Pressing Snatch Balance 2/45% 2/50% 2/55% 2/60%
Sotts Press 2/45% 2/50% 2/55% 2/60%
Power Snatch 2/50% 2/60% 2/70% 3×1/75%
Deficit Snatch High Pull 4/80% 4/90% 4/100% 4/105%
**Use 1 rep max Snatch for %.
Box Jumps 4×4
Abs

Day 2

DeadLift 5/50% 5/60% 3/70% 3/80% 3+/90%
Bent Over Row 5/50% 5/60% 3/70% 3/80% 3+/90%

Aux Work
2x Back
Triceps
Biceps
Abs
Lower Back
Glutes
Rear Delts

Snatch Balance + Over Head Squat 2+1/45% 2+1/60% 2+1/75% 2+1/85% 1+1/95% 1+1/100% 1+1/105%
**Use 1 rep max Snatch for %.
High Hang Snatch 2/45% 2/50% 2/55% 2/60% 2/70% 3×1/80%
Hang Snatch (Below Knee) 2/50% 2/60% 2/70% 3×1/80%
Snatch 2/70% 2/80% 3×1/85%
Back Squat 3/70% 3/80% 1/85% 3/80% 1/87.5% 1/80% 1/90%

Rest

Day 1

Back Squat 5/50% 5/60% 3/70% 3/80% 3+/90%
Bench Press 5/50% 5/60% 3/70% 3/80% 3+/90%

Aux Work
1-2 exercises of 3 to 5 sets, with 6-12 reps.
Quads
Chest
Delt
Triceps
Abs
Rear Delts