Monday: 

1. Snatch: 2,2,1,1,1,1,1: work up to 90% for last 3 singles

2. Hover snatch x 1 x 8 start @ 85% of power snatch and build

3. Every minute on the minute for 5 minutes: Swimming frog x 15

Wednesday: 

1. Clean and jerk: 2,2,1,1,1,1,1: work up to 90% for last 2 singles

2.  Push press doubles x 6 @ heavier than last week.

3. Front squat x 3 x 3 @ 85%

4. Good mornings 3 x 10

Friday:

Every minute on the minute for 16 minutes:

Minute 1: Power snatch singles for the first 4 cycles, increase weight then snatch singles for the last 4

Minute 2: Front squat x 2 for the first 4 minutes, increase weight then x 1 for the last 4 minutes

Rest 4 minutes:

Every minute on the minute for 16 minutes:

Minute 1: Power clean & jerk singles for the first 4 cycles, increase weight then Clean and jerk singles on the last 4

Back squat x 2 for the first 4 minutes, increase weight then x 1 for the last 4 minutes

*Heavier than last week for everything on all sets.