Day 1:
5 x 2
Snatch 2-3 sec pause at knee
5 x 2
Snatch pull from deficit
4 x 2
Clean from mid-thigh block
4 x 6
Back Squat
Day 2:
5 x 2
Clean 2-3 sec pause at the knee and jerk
5 x 2
Clean pull from deficit
4 x 2
Snatch from mid-thigh block
5 x 5
Pull-ups
Day 3:
6 x 2
Touch and Go Jerks
OTM x 8 min
Hang snatch from below the knee
OTM x 8 min
Hang clean from below the knee
4 x 4
Front Squat
Day 4:
Max out lifts!!
4 x 8
DB press
Curls
Single leg deadlift