Day 1
Hang clean + front squat + jerk: 2 sets of 1+1+2 reps
Back squat: 5 sets of 3 reps
Halting snatch deadlift: 1 set of 3 reps
Day 2
Hang snatch + overhead squat: 2 sets of 2+2 reps
Front squat: 3 sets of 3 reps
Press (behind): 3 sets of 5 reps
Day 3 (optional/extra)
Power snatch: 2 sets of 2 reps
Power clean + power jerk: 2 sets of 2+2 reps
Day 4
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 3RM
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