monday:
back squat 5x5
snatch 6x2
snatch pulls 3x3
pendlay rows 3x10
weighted chin/pull ups 3x10-15
bicep curls 3x8
face pulls 3x10-15
hyperextensions 3x10
weighted sit ups 2x15 (+10kg)

tuesday:
power clean/jerk 6x2
clean pulls 3x3
push press 3x3-5
pause bench 5x5
skullcrushers 3x8
dumbbell flies 3x10
bicep curls 3x8
lateral raises 3x10
pull ups 3x10-15
tricep extensions 3x8
face pulls 3x10-15
hyperextensions 3x10
weighted sit ups 2x15 (+10kg)

wednesday:

front squat 6x3/ 6x2
power snatch 4x2
snatch pulls 3x3
pendlay rows 3x10
weighted chin/pull ups 3x10-15
bicep curls 3x8
face pulls 3x10-15
hyperextensions 3x10
weighted sit ups 2x15 (+10kg)

thursday:

clean/jerk 6x2
clean pulls 3x3
push press 3x3-5
pause bench 6x3
skullcrushers 3x8
dumbbell flies 3x10
bicep curls 3x8
lateral raises 3x10
pull ups 3x10-15
tricep extensions 3x8
face pulls 3x10-15
hyperextensions 3x10
weighted sit ups 2x15 (+10kg)

friday:
paused back squat 5x5
snatch 6x2
snatch pulls 3x3
weighted chin/pull ups 3x10-15
bicep curls 3x8
face pulls 3x10-15
hyperextensions 3x10
weighted sit ups 2x15 (+10kg)

saturday:
front squat 6x2
clean and jerk 6x2
clean pulls 3x3
push press 3x3
bench 3x8
skullcrushers 3x8
tricep extensions 3x8
dumbbell flies 3x10
bicep curls 3x8
lateral raises 3x10
pull ups 3x10-15
face pulls 3x10-15
hyperextensions 3x10
weighted sit ups 2x15 (+10kg)