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