Wednesday
Squatting bias
Back squat
Build to a heavy single for the day
Power clean
4 x 1@80%
RDLs
3 x 6-8
Wall press abs
3 x 6-8
Technique bias
Clean
Build to a heavy single for the day
Split jerk
4 x 1@85-90%
Med ball hamstring curls
4 x 6-8
Wall press abs
3 x 6-8
Sunday
Squatting bias
Front squat
Build to a heavy single front squat
Split Jerk
Build to a heavy single
Power Snatch
4 x 2@70-75%
Med ball hamstring curls
3 x 6-8
Technique bias
Snatch
Build to a heavy single
Split jerk
Build to a heavy single
Front squat
4 x 2@75%
Wall press abs
3 x 6-8
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