Day 1:

Snatch:

Power Snatch
5×1 @ 70%
2×1 @ 75%
1×1 @ 80%

Pulls:
Snatch Pull
4×3 @ 100% snatch

Pause Front Squat:
Work to a heavy single with a 3 sec pause in the hole and a 5 sec hold in the front rack position after standing.

Paused Front Squat:
3×3 @ 85% of heavy single from the day, same pauses

 

Day 2:

Clean and Jerk:
Power Clean + Front Squat + Split Jerk
4x 1 + 2 + 1 increasing up to a heavy complex

Clean Grip Deadlift (Not pull)
4×3 @ 90% best Clean and Jerk

Push Jerk + Split Jerk
4 x 1 + 2 @ 65% of Jerk Max

 

Day 3:

Snatch:

Snatch From Blocks (just above knee)

4×2 @ 70% Snatch 1RM

Backsquat:
5×5 @ 70% 1RM Backsquat

Sets start every 3 minutes

 

Day 4:

Clean from Blocks (Just above knee)
5×2 @ 70% of 1RM Clean

Front Squat + Split Jerk:

6×1 @ 70% 1RM Jerk
EMOTM

Overhead Squat:
4×5 @ 90% of 10RM