Week 6

Session 1

Back Squat - 5x3 - aim to add 5-10# to last week
Power Snatch - 4x2 - aim to use a heavier weight than last weeks heaviest triple for all five sets
Deficit Snatch Pull - 5x2 - aim to use a heavier weight than last weeks heaviest triple for all five sets
Two Arm Dumbbell Row - 3x12
Single Leg DB Squat - 3x12 (each leg)

Session 2

Pause Front Squat - 3RM
Power Clean - 4x2 - aim to use a heavier weight than last weeks heaviest triple for all five sets
Wide Grip Pull-Ups - 3x12
Side Plank - 3x30s each side

Session 3

Jerk 5x2 - aim to use a heavier weight than last weeks heaviest triple for all five sets
Dip Squat - 3x12 - heavy
Seated Behind The Neck Press - 5-5-5-5-5 (ascend in weight)
Dumbbell Arnold Press 3x12
Dumbbell Side Raises - 3x12
Hanging Leg Lifts - 3x12 (decrease rest or add weight)

Session 4
Back Squat - 3RM
Snatch - Heavy Single ; 3x1@82% of HS
Clean and Jerk - Heavy Single ; 3x1@82% of HS
Reverse Flys - 2x20