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Week 1: Monday 1. Squat Pyramid 2. Back Extensions 3x10 3. Muscle Snatch + Snatch Grip BTN Press + OHS 2+2+2 / 3 sets 4. Snatch Deadlift + Snatch 2+1 / 3 sets 5. Trapi 5x5 6. Snatch Grip BTN Press 3x3 Week 1: Tuesday 1. Back Extensions 3x10 2. 2 Rep Snatch / 3 sets 3. 2 rep Snatch Deadlift / 3 sets 4. Trapi 5x5 5. Slow Descent, Long Pause BS + FS 1+1/5 sets 6. Squat Jumps 5x10 Week 1: Wednesday 1. Back Squat – Triples up to heavy single 2. Clean + FS + PP + Pause Jerk 1+1+1+1 / 3 sets 3. Clean Grip Deadlift + Shrug 3+3 / 3 sets 4. Strict Press 3x3 5. Back Extensions 5x10 Week 1: Thursday Rest Week 1: Friday 1. Back Extensions 3x10 2. Pause Snatch @ Knee 5x1 3. Snatch Deadlift + Stiff Leg Dead 1+1, 1+1 / 3 sets 4. Trapi 5x5 5. Snatch Grip PP + OHS 2+2 / 3 sets 6. Sots Press 5x3 Week 1: Saturday 1. Back Extensions 3x10 2. PC + PP 1+2 / 3 sets 3. Clean Grip Deadlift Max, then 1x10 4. Barbell Squat Jump 5x1
