Day 1

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. OHS with 10 second negative
      1. 5 x 3
   3. Snatch grip shoulder press
      1. 5 x 3
2. Hang Snatch from Knee + OHS
   1. Light x 2 + 2 x 2
   2. Add weight x 2 + 1 x 4
3. Snatch RDL
   1. 80 - 90% x 3 x 3
4. Auxiliary Work
   1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 5 x 3
      2. ssw/15 back extensions

Day 2

1. Back Squat
   1. 70% x 5
   2. 75% x 5
   3. 85% x 5 x 2
2. Power 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. Thruster with 10 second negative
      1. 5 x 3
   3. Muscle Clean
      1. 5 x 3
2. Hang Clean + FS
   1. Light x 2 + 2 x 2
   2. Add weight x 1+2 x 4
3. Clean Pull
   1. 80 -90 % 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. Muscle Snatch
      1. 5 x 3
   3. Pressing Snatch Balance
      1. 5 x 3
      2. https://www.youtube.com/watch?v=50c9WSYehWQ
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
      1. https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/10264974_687301784665208_2513688604347909170_n.jpg?oh=a676c1c870320008233339547cb9bd11&oe=5AEADCA2

Day 5

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. 70% x 3
   2. 75% x 3
   3. 85% x 3 x 2

  Day 1

• Snatch Stiff legged RDL

                     5 x 3

• Snatch from Hip + Snatch from Knee + Snatch from mid shin

                     2 + 2 + 2 x 4

• Snatch Pull + Snatch with Pause @ High Thigh

                  Light x 2 + 2 x 2
                Add weight x 2 + 1 x 4

• Snatch Pull

                80 - 90% x 3 x 3

• Auxiliary Work

           Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
                   5 x 3     SuperSet w/15 back extensions

Day 2

• Back Squat

             65% x 5
            75% x 5
           80% x 5 x 2

• Push Press

            Moderate - Heavy x 5 x 3

• Auxiliary

              30m Heavy DB Farmer’s Carry x 3
             Accumulate 90s in hollow hold

Day 3

• Stiff legged RDL

              5 x 3

• Clean from Hip + Clean from Knee + Clean from mid shin

           2 + 2 + u2 x 4

• Clean Pull + Clean with Pause @ Mid Shin

           Light x 2 + 2 x 2
          Add weight x 2 + 1 x 4

• Clean DL

          100 - 110% x 3 x 3

• Auxiliary Work

           Wtd. Dips, Strict Dips or Band Assisted Strict Dips
               5 x 3 Superset w/15 GHD Sit ups or sit ups

Day 4

• Muscle Snatch

          5 x 3

• Snatch Balance

          5 x 3

• Power Snatch from Hip

          Light - Moderate 5 x 4

• Power Clean from Hip

           Light - Moderate 5 x 4

• Auxiliary

           Accumulate 90s hang from pull up bar
          Accumulate 90s Weighted reverse plank or unweighted reverse plank
https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/10264974_687301784665208_2513688604347909170_n.jpg?oh=a676c1c870320008233339547cb9bd11&oe=5AEADCA2

Day 5

• Power Snatch + OHS

           3+3 x 4

• Snatch from Low Blocks

           Light x 2 x 2
          Add Weight x 1 x 5

• Clean and Jerk from Low Blocks

           Light x 2+2 x 2
           Add Weight x 2 + 1 x 3

• Front Squat

           65% x 3
           75% x 3
           80% x 3 x 2

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 Pull
   1. 80 - 90% x 3 x 3
4. Auxiliary Work
   1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 5 x 3
      2. ssw/15 back extensions

Day 2

1. Back Squat
   1. 65% x 5
   2. 75% x 5
   3. 80% x 5 x 2
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 + u2 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 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. 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
      1. https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/10264974_687301784665208_2513688604347909170_n.jpg?oh=a676c1c870320008233339547cb9bd11&oe=5AEADCA2

Day 5

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 3
   2. 75% x 3
   3. 80% x 3 x 2

Day 1

• Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
• Power Snatch  
  • 60% x 1 x 3
  • 70%x 1 x 4
• Clean and Jerk
  • Up to 90%
• Back Squat
  • 80% x 1 x 3

Day 2

• Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
• Snatch
  • Up to 90%
• Power Clean  + Jerk
  • 60% x 1+2 x 3
  • 70%x 1+1 x 4
• Front Squat
  • 85%x1x3

Day 3

• Mobilize shoulders and pecs (rec: weighted dislocates)
• Snatch
  • Meet Warm Up or 1RM if not doing meet
• Clean and Jerk
  • Meet Warm Up or 1RM if not doing meet

• Day 1
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 Sn from Hip
    • 3x5 SnDL
      • no hook grip, no straps
      • 3 second negative
  • Power Snatch
    • 60-80% of 1RM Snatch x 1 x 6
  • Back Squat
    • work to new 1RM
• Day 2
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 clean from hip
    • 3x5 jerk grip OHS
      • 3 second descent
      • 3 second pause at bottom
  • Power Clean + Power Jerk
    • 60-80% of 1RM Snatch x 1+1 x 6
  • Push Press
    • 2 x 3
• Day 3
  • Snatch
    • Work to Meet Opener
  • Clean and Jerk
    • Work to Meet Opener
  • FS
    • Clean max x 1 x 3

• Day 1
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 Sn from below knee
    • 3x5 SnDL to power position, slow negative
  • Sn w/pause @ mid shin
    • 3x2 light
    • 2x2 mod
    • 1x4 add weight
  • Back Squat
    • 70% x 3 x 4
• Day 2
  • W/U: empty bar or light weight, after gen warmup and bar warmup
    • 3x5 clean from below knee knee
    • 3x5 jerk balances
  • Clean w/pause @mid shin+Paused Jerk
    • 2x2 light
    • 1x2 moderate weight
    • 1x3 add weight
  • Push Press
    • 3 x 3
• Day 3
  • Snatch
    • 3x1 light
    • 2x2 moderate
    • 1x4 add weight
  • Clean and Jerk
    • 2x1 light
    • 2x2 moderate
    • 1x3 add weight
  • Front Squat
    • 70% x 2 x 4