Monday
Skills
Snatch Double (Hold On To The Bar)
Build to a heavy double
Accessories
1A) Bottoms Up Half Kneeling Press
4 x 6
1B) Homers
4 x 10+10
Mobility
Armbars
Tuesday
Strength
Split Squats
4 x 8
Accessories
1A) Chin Ups
4 x 3
1B) Planks
4 x 60seconds
Mobility
Frog Stretch
Wednesday
Skills
Power Clean-Clean-Split Jerk
Accessories
1A) Hollow Hold/Rocks
3-4 x 30-60 seconds/6-12 rocks
1B) Cuban Press
3-4 x 8-12
Mobility
Shoulder Extension Stretch
Thursday
Strength/Health Circuit
1A) Floating Snatch Grip Deadlifts
4 x 5
1B) Seated DB Press
4 x 12
2A) Natural Leg Extensions
3-4 x 3-12
2B) Palof Presses
3-4 x 8+8 second hold
Mobility
Straddle Stretch
Saturday
Skills
25 Minute Total Clock
Snatch – Technically Sound Max
Power Clean & Push Jerk – Technically Sound Max
Accessories
1A) Abwheel Rollouts
3-4 x 6-12
1B) D-Ball Carries
3-4 x 50′
Mobility
Couch Stretch