M2W2D1

All lift percentages based off 1 rep max

Back Squat 60%/5, 70%/4, (80%/4)x4

Snatch 60%/5, 65%/4, 75%/4, (85%/4)x2

Power Clean 75%/4, (85%4)x2

Press 60%/5, 70%/5, (85%/5)x3

Snatch Pull 95%/3, 105%/3

Endurance:  20X 20 sec sprint followed by 20 sec rest.  Go for max distance.