Monday
Skill
Pause clean + Jerk
Strength
3 x 3 Front squat @ 85%
Mobility
Couch stretch
Straddle stretch
Tuesday
Speed work / plyometrics
Depth Jumps 3 x 5
Skill
Push press x 3 + Split Jerk
Aim – dropping under bar
Core
EMOM 5
V-ups
Mobility
Capsule stretch
Wednesday
Skill
Snatch
Build to a heavy double
Strength
Back Squats 4 x 4 @85%
Chins 3 x 3 weighted
Mobility
Frog Stretch
Book opener
Thursday
Skill
Clean + FS + Jerk
Strength
Strict press 3 x 3
Mobility
Straddle stretch
Shoulder extension
Saturday
Skill
Snatch + Snatch balance + OHS
Bodybuilding superset x3
Bulgarian split squats
Dumbbell rows 8 each side
Mobility
Couch stretch
Twisting Lat stretch