Day 1 (Monday)
Snatch: singles up to 90%
Clean and jerk: singles up to 90%
Clean pull: 3 sets of 3 reps
Stop squat: 3 sets of 5 reps
Day 2 (Wednesday)
Power snatch: singles up to 80%
Power clean + power jerk: singles up to 80%
Snatch pull: 3 sets of 3 reps
Front squat: 3 sets of 3 reps
Day 3 (Friday)
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM
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