Friday

Clean and Jerk: 4×3

Snatch Pulls: 4×3

Back Squats: 4×3

Superset:

Chin Ups: 3×10

Box Jumps: 3×7

Superset:

Dips:  3×10

Barbell Curls: 3×10

Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.

Nice Weightroom

Wednesday

Snatch: 4×3

Clean Pulls: 4×3

Front Squats: 4×3

Superset:

Pull Ups: 3×10

Box Jumps: 3×7

Superset:

Incline Dumbbell Press:  3×10

Dumbbell Curls: 3×10

Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.

Now that's a Super Heavyweight!

Monday

Clean and Jerk: 4×3

Snatch Pulls: 4×3

Back Squats: 4×3

Superset:

Chin Ups: 3×10

Box Jumps: 3×7

Superset:

Dips:  3×10

Barbell Curls: 3×10

Rest only 2 minutes between exercises for the first 3, and only 1 minute for the supersets.