Monday
Strength
Front Rack Split Squats
4 x 8
Accessories
1A) Chin Ups
4 x 3
1B) Planks
4 x 60seconds
Mobility
Frog Stretch
Tuesday
Skills
Snatch Triples
Build to a heavy triple
Accessories
1A) Bottoms Up Half Kneeling Press
4 x 6
1B) Homers
4 x 10+10
Mobility
Armbars
Wednesday
Strength/Health Circuit
1A) Floating Snatch Grip Deadlifts
3 x 5
1B) Seated DB Press
3 x 12
2A) Natural Leg Extensions
3-4 x 3-12
2B) Palof Presses
3-4 x 8+8 second hold
Mobility
Straddle Stretch
Thursday
Skills
Power Clean-Power Clean-Push Jerk-Push 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
Saturday
Skills
30 Minute Total Clock
Snatch – Technically Sound Max
Clean & Jerk – Technically Sound Max
Mobility
Couch Stretch