Monday: 

1. Snatch: Triples every 3 minutes for 15 minutes (yes triples again)

2. Below knee pause power snatch x 4 x 4 (every 3 minutes)

3. Back squat: 3 x 6

4. Weighted butt plank x 45 sec x 4 sets

Wednesday: 

1. Clean and jerk: Doubles every 3 minutes for 15 minutes

2.  Hang power clean + front squat x 1 x 6 ( every 3 minutes)

3. Strict press x 3 + Push press x 3 + jerk x 3 x 3 sets (every 4 minutes)

4. Weighted sit ups x 3 x 15

Friday:

Every 2 minutes for 32 Minutes

First 16 minutes: Power snatch + Hang snatch + over head squat x 3

Second 16 minutes: Power clean + Front squat x 3 + Jerk x 3

*Week 3 of 4 here, Don’t be a baby