Week 9

Day 1

Hang Power Snatch+Hang Squat Snatch (1+1) work up to a heavy single

6 min EMOM @70% Hang Power Snatch+Hang Squat Snatch+OHS

ME @70% Hang Snatch (Squat or Power)

Pause Front Squat up to a Heavy Single (not a max)

-15%x3x2

Day 2

Clean and Jerk up to a Heavy Single (not a max, heavy as possible with good technique)

5 min EMOM Clean+Jerk 70%x1+5 (work on TNG Jerks)

Deadlift 100%x5x3 TNG

Day 3

Snatch Heavy Single

Clean and Jerk Heavy Single

Week 8

Day 1

Snatch up to a Heavy Single (not a max, heavy as possible with good technique)

3 min ME Snatch @70%

Snatch DL 100%x5x3

Day 2

Power Clean + Push Press up to a Heavy Single (not a max, heavy as possible with good technique)

5min EMOM @70% (1+1) x3

Pause Front Squat up to a Heavy Double (not a max)

-15%x4x2

Day 3

Power Snatch Heavy Single

Clean and Jerk Heavy Single

Week 7

Day 1

Power Snatch up to a Heavy Single (not a max, heavy as possible with good technique)

6 min EMOM 60%x5 TNG

Rest 5 mins

ME TNG PSN at same weight (set ends when bar drops or rests on ground for more than 2 seconds)

Pause Front Squat up to a Heavy Triple (not a max)

-15%x5x3

Day 2

Clean and Jerk up to a Heavy Single (not a max, heavy as possible with good technique)

5 min EMOM Clean+Jerk 60%x1+5 (work on TNG Jerks)

Deadlift 100%x5x3

Day 3

Snatch Heavy Single

Power Clean Heavy Single

ME TNG PC at 60% (set ends when bar drops or rests on ground for more than 2 seconds)

Week 6

Day 1

Sn w/pause at knee 1RM, -10%x1x3

SnDL 110%x2x3

BS 1RM -15%x3x3

Day 2

Cl w/pause at knee+Power Jerk 1+1, -10%x1x3

DL+Shrug 110%x1+5x3

PP 2RM -10%x2x2

Day 3

Sn 1RM

CJ 1RM

Optional Squat (not thursday)

FS 1RM -10%x1x4