Day 1

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Accumulate 2:00 in ohs bottom position
      1. 5 x 3
2. Snatch Pull + Snatch with Pause @ High Thigh
   1. Light x 2 + 2 x 2
   2. Add weight x 2 + 1 x 4
3. Snatch DL
   1. 105 - 115% x 5 x 3
4. Auxiliary Work
   1. Behind the neck Snatch Shoulder Press
      1. 10 x 4
      2. ssw/15 back extensions

Day 2

1. Back Squat
   1. 80% x 4 x 4
2. Push Jerk
   1. Moderate - Heavy x 5 x 3
3. Auxiliary
   1. 30m Heavy KB Goblet Carry x 4 (use two KBs if necessary)
   2. Accumulate 90s in hollow hold

Day 3

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Accumulate 2:00 in FS bottom position
2. Clean + FS + Jerk
   1. Light x 2 + 2 x 2
   2. Add weight x 1 + 2+ 1 x 4
3. Clean RDL
   1. 95-105% x 5 x 3
4. Auxiliary Work
   1. DB Bench Press
      1. 10 x 4
      2. ssw/10 GHD Sit ups or weighted sit ups

Day 4

1. Warm Up  (after general warm up)
   1. PVC or Bar
   2. Power Snatch + OHS
      1. 3+3 x 4
2. Snatch from Low Blocks
   1. Light x 2 x 2
   2. Add Weight x 1 x 5
3. Clean low Blocks
   1. Light x 2 x 2
   2. Add Weight x 1 x 3
4. Front Squat
   1. 80% x 3 x 4

Day 5

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Muscle Snatch
      1. 5 x 3
   3. Snatch Balance
      1. 5 x 3
2. Power Snatch from knee   
   1. Light - Moderate 5 x 4
3. Power Clean from knee
   1. Light - Moderate 5 x 4
4. Auxiliary
   1. Accumulate 90s hang from pull up bar
   2. Accumulate 90s Weighted reverse plank or unweighted reverse plank

Day 1

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Accumulate 2:00 in ohs bottom position
      1. 5 x 3
2. Snatch DL + Snatch
   1. Light x 2 + 2 x 2
   2. Add weight x 1 + 1 x 4
3. Snatch RDL
   1. 95 - 105% x 3 x 3
4. Auxiliary Work
   1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 10 x 4
      2. ssw/15 back extensions

Day 2

1. Back Squat
   1. 65% x 3
   2. 75% x 2
   3. 85% x 5 x 3
2. Push Press
   1. Moderate - Heavy x 5 x 3
3. Auxiliary
   1. 30m Heavy DB Farmer’s Carry x 3
   2. Accumulate 90s in hollow hold

Day 3

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Accumulate 2:00 in FS bottom position
2. Clean DL + Clean
   1. Light x 2 + 2 x 2
   2. Add weight x 2 + 1 x 4
3. Clean Pull
   1. 95 - 105% x 2 x 4
4. Auxiliary Work
   1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 10 x 4
      2. ssw/10 GHD Sit ups or sit ups

Day 4

1. Warm Up  (after general warm up)
   1. PVC or Bar
   2. Power Snatch + OHS
      1. 3+3 x 4
2. Snatch from high Blocks
   1. Light x 2 x 2
   2. Add Weight x 1 x 5
3. Clean and Jerk from high Blocks
   1. Light x 2+2 x 2
   2. Add Weight x 2 + 1 x 3
4. Front Squat
   1. 65% x 2
   2. 75% x 1
   3. 85% x 3 x 3

Day 5

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Muscle Snatch
      1. 5 x 3
   3. Snatch Balance
      1. 5 x 3
2. Power Snatch from Hip + Snatch from Hip    
   1. Light - Moderate 2 + 3 x 4
3. Power Clean from Hip + Clean from Hip
   1. Light - Moderate 2 + 3 x 4
4. Auxiliary
   1. Accumulate 90s hang from pull up bar
   2. Accumulate 90s Weighted reverse plank or unweighted reverse plank

Day 1

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Accumulate 2:00 in ohs bottom position
      1. 5 x 3
2. Snatch + OHS
   1. Light x 2 + 2 x 2
   2. Add weight x 1 + 2 x 4
3. Snatch DL
   1. 100 - 110% x 3 x 3
4. Auxiliary Work
   1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 10 x 4
      2. ssw/15 back extensions

Day 2

1. Back Squat
   1. 80% x 3
   2. 85% x 2
   3. 90% x 3 x 3
2. Power Jerk
   1. Moderate - Heavy x 5 x 3
3. Auxiliary
   1. Kettlebell overhead press single-single-double x 3 x 3
   2. Accumulate 90s in hollow hold

Day 3

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Accumulate 2:00 in FS bottom position
2. Clean + Hang Clean
   1. Light x 2 + 2 x 2
   2. Add weight x 1 + 1 x 4
3. Clean Pull
   1. 95 - 105% x 2 x 4
4. Auxiliary Work
   1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 10 x 4
      2. ssw/10 GHD Sit ups or sit ups

Day 4

1. Warm Up  (after general warm up)
   1. PVC or Bar
   2. Power Snatch + OHS
      1. 3+3 x 4
2. Snatch from mid Blocks
   1. Light x 2 x 2
   2. Add Weight x 1 x 5
3. Clean and Jerk from mid Blocks
   1. Light x 2+2 x 2
   2. Add Weight x 2 + 1 x 3
4. Front Squat
   1. 80% x 2
   2. 90% x 1
   3. 95% x 2 x 3

Day 5

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Muscle Snatch
      1. 5 x 3
   3. Snatch Balance
      1. 5 x 3
2. Power Snatch from Hip + Snatch from Hip    
   1. Light - Moderate 2 + 3 x 4
3. Power Clean from Hip + Clean from Hip
   1. Light - Moderate 2 + 3 x 4
4. Auxiliary
   1. Accumulate 90s hang from pull up bar
   2. Accumulate 90s Weighted reverse plank or unweighted reverse plank

Day 2

1. Back Squat
   1. 75% x 4 x 4
2. Push Jerk
   1. Moderate - Heavy x 5 x 3
3. Auxiliary
   1. 30m Heavy KB Goblet Carry x 4 (use two KBs if necessary)
   2. Accumulate 90s in hollow hold

Day 3

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Stiff legged RDL
      1. 5 x 3
   3. Clean from Hip + Clean from Knee + Clean from mid shin
      1. 2 + 2 + 2 x 4
2. Clean + FS + Jerk
   1. Light x 2 + 2 x 2
   2. Add weight x 1 + 2+ 1 x 4
3. Clean RDL
   1. 90-100% x 5 x 3
4. Auxiliary Work
   1. Narrow Grip Bench Press
      1. 10 x 4
      2. ssw/10 GHD Sit ups or weighted sit ups

Day 4

1. Warm Up  (after general warm up)
   1. PVC or Bar
   2. Power Snatch + OHS
      1. 3+3 x 4
2. Snatch from Low Blocks
   1. Light x 2 x 2
   2. Add Weight x 1 x 5
3. Clean low Blocks
   1. Light x 2 x 2
   2. Add Weight x 1 x 3
4. Front Squat
   1. 75% x 3 x 4

Day 5

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Muscle Snatch
      1. 5 x 3
   3. Snatch Balance
      1. 5 x 3
2. Power Snatch from knee   
   1. Light - Moderate 5 x 4
3. Power Clean from knee
   1. Light - Moderate 5 x 4
4. Auxiliary
   1. Accumulate 90s hang from pull up bar
   2. Accumulate 90s Weighted reverse plank or unweighted reverse plank

Day 1

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Snatch Stiff legged RDL
      1. 5 x 3
   3. Snatch from Hip + Snatch from Knee + Snatch from mid shin
      1. 2 + 2 + 2 x 4
2. Snatch DL + Snatch
   1. Light x 2 + 2 x 2
   2. Add weight x 2 + 1 x 4
3. Snatch RDL
   1. 90 - 100% x 3 x 3
4. Auxiliary Work
   1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 10 x 4
      2. ssw/15 back extensions

Day 2

1. Back Squat
   1. 65% x 3
   2. 75% x 2
   3. 85% x 5 x 3
2. Push Press
   1. Moderate - Heavy x 5 x 3
3. Auxiliary
   1. 30m Heavy DB Farmer’s Carry x 3
   2. Accumulate 90s in hollow hold

Day 3

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Stiff legged RDL
      1. 5 x 3
   3. Clean from Hip + Clean from Knee + Clean from mid shin
      1. 2 + 2 + 2 x 4
2. Clean DL + Clean
   1. Light x 2 + 2 x 2
   2. Add weight x 2 + 1 x 4
3. Clean Pull
   1. 95 - 105% x 2 x 4
4. Auxiliary Work
   1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 10 x 4
      2. ssw/10 GHD Sit ups or sit ups

Day 4

1. Warm Up  (after general warm up)
   1. PVC or Bar
   2. Power Snatch + OHS
      1. 3+3 x 4
2. Snatch from high Blocks
   1. Light x 2 x 2
   2. Add Weight x 1 x 5
3. Clean and Jerk from high Blocks
   1. Light x 2+2 x 2
   2. Add Weight x 2 + 1 x 3
4. Front Squat
   1. 65% x 2
   2. 75% x 1
   3. 85% x 3 x 3

Day 5

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Muscle Snatch
      1. 5 x 3
   3. Snatch Balance
      1. 5 x 3
2. Power Snatch from Hip    
   1. Light - Moderate 5 x 4
3. Power Clean from Hip
   1. Light - Moderate 5 x 4
4. Auxiliary
   1. Accumulate 90s hang from pull up bar
   2. Accumulate 90s Weighted reverse plank or unweighted reverse plank

Day 1

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Snatch Stiff legged RDL
      1. 5 x 3
   3. Snatch from Hip + Snatch from Knee + Snatch from mid shin
      1. 2 + 2 + 2 x 4
2. Snatch DL + Hang Snatch
   1. Light x 2 + 2 x 2
   2. Add weight x 2 + 1 x 4
3. Snatch DL
   1. 105 - 115% x 5 x 3
4. Auxiliary Work
   1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 10 x 4
      2. ssw/15 back extensions

Day 2

1. Back Squat
   1. 65% x 3
   2. 75% x 2
   3. 82% x 5 x 3
2. Jerk
   1. Moderate - Heavy x 5 x 3
3. Auxiliary
   1. 30m Heavy DB Farmer’s Carry x 3
   2. Accumulate 90s in hollow hold

Day 3

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Stiff legged RDL
      1. 5 x 3
   3. Clean from Hip + Clean from Knee + Clean from mid shin
      1. 2 + 2 + 2 x 4
2. Clean DL + Hang Clean
   1. Light x 2 + 2 x 2
   2. Add weight x 2 + 1 x 4
3. Clean DL
   1. 105 - 115% x 5 x 3
4. Auxiliary Work
   1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 10 x 4
      2. ssw/10 GHD Sit ups or sit ups

Day 4

1. Warm Up  (after general warm up)
   1. PVC or Bar
   2. Power Snatch + OHS
      1. 3+3 x 4
2. Snatch from mid Blocks
   1. Light x 2 x 2
   2. Add Weight x 1 x 5
3. Clean and Jerk from mid Blocks
   1. Light x 2+2 x 2
   2. Add Weight x 2 + 1 x 3
4. Front Squat
   1. 65% x 2
   2. 75% x 1
   3. 82% x 3 x 3

Day 5

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Muscle Snatch
      1. 5 x 3
   3. Snatch Balance
      1. 5 x 3
2. Power Snatch from Hip    
   1. Light - Moderate 5 x 4
3. Power Clean from Hip
   1. Light - Moderate 5 x 4
4. Auxiliary
   1. Accumulate 90s hang from pull up bar
   2. Accumulate 90s Weighted reverse plank or unweighted reverse plank

Day 1

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Snatch Stiff legged RDL
      1. 5 x 3
   3. Snatch from Hip + Snatch from Knee + Snatch from mid shin
      1. 2 + 2 + 2 x 4
2. Snatch Pull + Snatch with Pause @ High Thigh
   1. Light x 2 + 2 x 2
   2. Add weight x 2 + 1 x 4
3. Snatch DL
   1. 100 - 110% x 5 x 3
4. Auxiliary Work
   1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 10 x 4
      2. ssw/15 back extensions

Day 2

1. Back Squat
   1. 65% x 3
   2. 75% x 2
   3. 80% x 5 x 3
2. Push Press
   1. Moderate - Heavy x 5 x 3
3. Auxiliary
   1. 30m Heavy DB Farmer’s Carry x 3
   2. Accumulate 90s in hollow hold

Day 3

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Stiff legged RDL
      1. 5 x 3
   3. Clean from Hip + Clean from Knee + Clean from mid shin
      1. 2 + 2 + 2 x 4
2. Clean Pull + Clean with Pause @ Mid Shin
   1. Light x 2 + 2 x 2
   2. Add weight x 2 + 1 x 4
3. Clean DL
   1. 100 - 110% x 5 x 3
4. Auxiliary Work
   1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 10 x 4
      2. ssw/10 GHD Sit ups or sit ups

Day 4

1. Warm Up  (after general warm up)
   1. PVC or Bar
   2. Power Snatch + OHS
      1. 3+3 x 4
2. Snatch from Low Blocks
   1. Light x 2 x 2
   2. Add Weight x 1 x 5
3. Clean and Jerk from Low Blocks
   1. Light x 2+2 x 2
   2. Add Weight x 2 + 1 x 3
4. Front Squat
   1. 65% x 2
   2. 75% x 1
   3. 80% x 3 x 3

Day 5

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Muscle Snatch
      1. 5 x 3
   3. Snatch Balance
      1. 5 x 3
2. Power Snatch from Hip    
   1. Light - Moderate 5 x 4
3. Power Clean from Hip
   1. Light - Moderate 5 x 4
4. Auxiliary
   1. Accumulate 90s hang from pull up bar
   2. Accumulate 90s Weighted reverse plank or unweighted reverse plank

Day 1

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. DB Hang Squat Snatch
      1. 5 x 3 each arm
      2. Sub narrow grip Snatch
2. Power Snatch + Snatch
   1. Light x 1+2 x 2
   2. Moderate x 1+1
   3. Add weight x 1+1 x 3
3. Snatch RDL
   1. 95 - 105% x 2 x 3
4. Auxiliary Work
   1. Heavy DB Row
      1. 5 x 3
      2. ssw/15 back extensions

Day 2

1. Back Squat
   1. 85% x 1 x 5
2. Snatch grip jerk
   1. Moderate - Heavy x 3 x 3
3. Auxiliary
   1. Elbow plank (add weight if able) 30s x 4
   2. Superset with 15 heavy Russian Kettlebell swings

Day 3

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Single arm DB thruster
      1. 5 x 3 each arm
      2. Substitute back rack bar thruster
2. Power Clean + Clean
   1. Light x 1+2 x 2
   2. Moderate 1+1
   3. Add weight x 1+1 x 3
3. Clean Pull
   1. 100-110 % x 3 x 3
4. Auxiliary Work
   1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 5 x 3
      2. ssw/15 GHD Sit ups or sit ups

Day 4

1. Warm Up  (after general warm up)
   1. PVC or Bar
   2. Sots Press
      1. PVC, DB or Bar 5 x 3
2. Snatch
   1. Light x 2 x 2
   2. Add Weight to meet opener x 1 x 5
3. Clean and Jerk
   1. Light x 1+2 x 2
   2. Add Weight to meet opener x 1 + 1 x 3
4. Front Squat
   1. 95% x 1 x 3

Day 5

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. No hook grip, no foot movement snatch
      1. 5 x 3
   3. Pressing Snatch Balance
      1. 5 x 3
      2. https://www.youtube.com/watch?v=50c9WSYehWQ
2. Power Snatch + OHS   
   1. Light - Moderate 2 + 1 x 4
3. Power Clean + Push Press
   1. Light - Moderate 2 + 1x 4
4. Auxiliary
   1. Accumulate 30 strict T2B or hanging knee raise
   2. Accumulate 90s reverse plank (wtd if able)

Day 1

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. DB Hang Squat Snatch
      1. 5 x 3 each arm
      2. Sub narrow grip Snatch
2. Hang Snatch from mid shin
   1. Light x 3 x 2
   2. Moderate x 2
   3. Add weight x 1 x 4
3. Snatch Pull
   1. 100 - 110% x 2 x 3
4. Auxiliary Work
   1. Heavy DB Row
      1. 5 x 3
      2. ssw/15 back extensions

Day 2

1. Back Squat
   1. 85% x 1 x 2
   2. 90% x 1
   3. 95% x 1 x 2
2. Snatch grip jerk
   1. Moderate - Heavy x 3 x 3
3. Auxiliary
   1. Elbow plank (add weight if able) 30s x 4
   2. Superset with 15 heavy Russian Kettlebell swings

Day 3

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Single arm DB thruster
      1. 5 x 3 each arm
      2. Substitute back rack bar thruster
2. Hang Clean from mid-shin
   1. Light x 2 x 2
   2. Moderate 1
   3. Add weight x 1 x 4
3. Clean DL
   1. 110-120 % x 3 x 3
4. Auxiliary Work
   1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 5 x 3
      2. ssw/15 GHD Sit ups or sit ups

Day 4

1. Warm Up  (after general warm up)
   1. PVC or Bar
   2. Sots Press
      1. PVC, DB or Bar 5 x 3
2. Snatch
   1. Light x 2 x 2
   2. Add Weight x 1 x 5
3. Clean and Jerk
   1. Light x 1+2 x 2
   2. Add Weight x 1 + 1 x 3
4. Front Squat
   1. 80% x 3 x 3

Day 5

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. No hook grip, no foot movement snatch
      1. 5 x 3
   3. Pressing Snatch Balance
      1. 5 x 3
      2. https://www.youtube.com/watch?v=50c9WSYehWQ
2. Power Snatch + OHS   
   1. Light - Moderate 2 + 3  x 4
3. Power Clean + Push Press
   1. Light - Moderate 2 + 3 x 4
4. Auxiliary
   1. Accumulate 30 strict T2B or hanging knee raise
   2. Accumulate 90s reverse plank (wtd if able)

Day 1

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Single arm DB OHS
      1. 5 x 3 each arm
      2. Sub narrow grip OHS
   3. Tall Snatch
      1. 5 x 3
2. Power Snatch
   1. Light x 3 x 2
   2. Moderate x 2
   3. Add weight x 2 x 3
3. Snatch RDL
   1. 85 -95 % x 5 x 3
4. Auxiliary Work
   1. Barbell Row
      1. 5 x 3
      2. ssw/15 back extensions

Day 2

1. Back Squat
   1. 75% x 6 x 3
2. Power Jerk  
   1. Moderate - Heavy x 5 x 3
3. Auxiliary
   1. Elbow plank (add weight if able) 30s x 4
   2. Superset with 15 heavy Russian Kettlebell swings

Day 3

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Kang Squat
      1. 5 x 3
   3. Tall Clean
      1. 5 x 3
2. Power Clean and Push Press
   1. Light x 2+2 x 2
   2. Moderate 1+2
   3. Add weight x 1 +1 x 4
3. Clean RDL
   1. 85-95 % x 5 x 3
4. Auxiliary Work
   1. Narrow Grip Bench Press
      1. 5 x 3
      2. ssw/15 GHD Sit ups or sit ups

Day 4

1. Warm Up  (after general warm up)
   1. PVC or Bar
   2. Sots Press
      1. PVC, DB or Bar 5 x 3
2. Snatch from high Blocks
   1. Light x 2 x 2
   2. Add Weight x 1 x 5
3. Clean and Jerk from high Blocks
   1. Light x 2+2 x 2
   2. Add Weight x 2 + 1 x 3
4. Front Squat
   1. 75% x 4 x 4

Day 5

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. No hook grip, no foot movement snatch
      1. 5 x 3
   3. Pressing Snatch Balance
      1. 5 x 3
      2. https://www.youtube.com/watch?v=50c9WSYehWQ
2. Snatch + OHS   
   1. Light - Moderate 2 + 3  x 4
3. Clean + Push Press
   1. Light - Moderate 2 + 3 x 4
4. Auxiliary
   1. Accumulate 30 strict T2B or hanging knee raise
   2. Accumulate 90s reverse plank (wtd if able)