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