Week 1

Day 1 (Monday)
Snatch: 1 set of 3 reps @ 70%; 1 single @ 85%
Clean and jerk: 1 set of 3+1 reps @ 70%; 1 single @ 85%
Clean pull: 3 sets of 5 reps @ 95%
Stop squat: 3 sets of 5 reps

Day 2 (Wednesday)
Snatch: 3 sets of 2 reps @ 80%
Clean and jerk: 3 sets of 1+3 reps @ 80%
Snatch pull: 3 sets of 5 reps @ 95%
Front squat: 3 sets of 3 reps

Day 3 (Friday)
Snatch: 3 singles @ 95%
Clean and jerk: 1 single @ 95%
Back squat: 1 set of 5 reps
Press: 3 sets of 5 reps