Week 5

Session 1

Back Squat - 5x3 - aim to add 5-10# to last week
Power Snatch - 3-3-3-3-3 - ascend in weight - start light (roughly 50-60% of current 1RM power snatch)
Deficit Snatch Pull - 3RM
Two Arm Dumbbell Row - 3x12
Single Leg DB Squat - 3x12 (each leg)

Session 2

Pause Front Squat - 3RM
Power Clean - 3-3-3-3-3 - ascend in weight - start light (roughly 50-60% of current 1RM power clean)
Deficit Clean Pull - 3RM
Wide Grip Pull-Ups - 3x12
Side Plank - 3x30s each side

Session 3

Jerk 3-3-3-3-3 - ascend in weight - start light (roughly 50-60% of current 1RM split jerk)
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@80% of HS
Clean and Jerk - Heavy Single ; 3x1@80% of HS
Reverse Flys - 2x20