Monday
Skill
Pause Clean + Clean + Jerk
Strength
4 x 4 Front squat @ 80%
Mobility
Couch stretch
Straddle stretch
Tuesday
Speed work / plyometrics
Depth Jumps 5 x 3
Strength
Push press x 3 + Split Jerk
Aim – dropping under bar
Core
Tabata Side plank
Mobility
Pigeon stretch
Capsule stretch
Wednesday
Skill
Snatch Complex
Panda pull + Snatch
Build to a heavy triple
Strength
Back Squats 4 x 6 @80%
Chins Up 3 x 5 weighted
Mobility
Frog Stretch
Thursday
Skill
Clean + 2 Front Squats + Jerk
Strength
Strict press 4 x 4
Mobility
Couch stretch
Shoulder extension
Saturday
Snatch
Low hang Sn – Snatch
Bodybuilding superset
3 Rounds
Walking lunges 8 each side
Supported dumbbell rows 8 each side
Mobility
Couch stretch
Twisting Lat stretch