Thueasdy 5/23/2023 (highest volume day for lift) Set 1 Set 2

Main lift Snatch 10x1 EMOM 70% 70%

Main lift C&J 10x1 EMOM 70% 70%
Accessory lift Pause squat 3x5 5 RM 90%
Accessory lift Clean pulls 3x4 90% 90%
BB Dips

Wednesday (highest volume day for squat) Set 1 Set 2

Main lift Front Squat 4x3 75%
Main lift Back Squat
Accessory lift Push press
Accessory lift Row
BB

Thursday Variations of the lift Set 1 Set 2

Main lift Snatch high pull + Snatch 80% 80%
Main lift Clean + FS + Jerk 80% 80%
Accessory lift Snatch deadlift
Accessory lift Pull up
BB

Saturday
Main lift Snatch Work up to max
Main lift C&J Work up to max
Accessory lift Dips
Accessory lift
BB

Sunday Day of Strength

Main lift Back squat
Main lift
Accessory lift Row
Accessory lift
BB
Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
70% 70% 70% 70% 70% 70% 70% 70%
70% 70% 70% 70% 70% 70% 70% 70%
90%
90%

Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10

80% 80% 80% 80%
80% 80% 80% 80%