Monday
Skills
Power Position Clean + Clean + Jerk
Strength
4 x 5 Front squat @ 70%
Mobility
Couch stretch
Straddle stretch
Tuesday
Strength
Push press x 3 + Split Jerk
Aim – dropping under bar
Speed work / plyometrics
Box Jumps 3 x 5 – from seated
Core – EMOM 6
AMRAP strict TTB
Mobility
Pigeon stretch
Capsule stretch
Wednesday
Skills
Snatch Complex
Snatch high Pull + Snatch + Snatch
Build to a heavy triple
Accessories
Back Squats 3 x 8 @70%
homers 4 x 10+10 / chins 5 x 4 weighted
Mobility
Frog Stretch
Thursday
Skills
Power clean – push press – push jerk
Accessories
Strict press 4 x 4
Mobility
Couch stretch
Shoulder extension
Saturday
Skills
Snatch
Build up to a snappy power snatch
Accessories
Bodybuilding superset x3
Walking lunges 8 each side
Supported dumbbell rows 8 each side
Mobility
Couch stretch
Twisting Lat stretch