Olympic Weightlifting Program

Monday:

Snatch 3x3,2,1,1,
Back Squat 5x5,

Back squat squat assistance (glutes/hams/lowerback)

Tuesday:

Clean 3x3,2,1,1, ...
Push Press 5x5,
Weighted Chins 5x5 (vertical push/pull assistance)

Thursday

Snatch 3x3,2,1,1,
Front Squat 5x5,

Front squat assistance (quads/abs)

Friday:

Clean 3x3,2,1,1,
Bench Press 5x5,
Bent Rows 5x5, horizontal push/pull assistance)"