Day 1

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U OHS Mobility 10 mins
• Beginner: Banded OHS
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Intermediate: Narrow Grip OHS
  • Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS
• Advanced: KB OHS
1. Lifts 25 mins
• Snatch Pull+Power Snatch+Hang Snatch
  • 1+1+2 x2 Light
  • 1+1+2 x1 Moderate
  • 1+1+1 x4 Add Weight
1. Strength 15 mins
• Snatch Grip Jerk
  • 3 x2 Light
  • 2 x4 Work toward Snatch Max
1. Auxiliary 5-10 mins
• Back Extensions
  • 10x3
  • Hold a plate to the chest to add weight

Day 2

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Front Rack Mobility 10 mins
• Beginner: Goblet Squat
• Intermediate: Banded Front Rack Sotts Press
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Advanced: Front Rack Sotts Press
1. Lifts 25 mins
• Clean Pull+Hang Clean+Jerk
  • 1+2+2 x2 Light
  • 1+1+2 x1 Moderate
  • 1+1+1 x3 Add Weight
1. Strength 15 mins
• 1 ¼ FS (Squat to the bottom, bounce up to ~parallel, back down and all the way up)
  • 2 x2 Light
  • 1 x4 Work toward clean max
  • http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168
1. Auxiliary 5-10 mins
• DB Shoulder Press
  • 10x3 each arm

Day 3

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Jerk Balance 5x4 5-10 mins
3. Lifts 30 mins
• Hang Snatch from Mid Thigh
  • 3 x2 Light
  • 2 x2 Moderate
  • 1 x4 add weight (cap at two misses)
• Hang Clean from Mid Thigh + Jerk
  • 3+1 x2 Light
  • 2+1 x1 Moderate
  • 1+1 x3 add weight (cap at two misses)
1. Strength 15 mins
• Back Squat
  • 60% x10
  • 65% x8
  • 70% x6
  • 75% x6
  • 80% x6

Day 1

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U OHS Mobility 10 mins
• Beginner: Banded OHS
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Intermediate: Narrow Grip OHS
  • Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS
• Advanced: KB OHS
1. Lifts 25 mins
• Snatch Pull+Hang Snatch
  • 2+3 x2 Light
  • 2+2 x1 Moderate
  • 1+2 x4 Add Weight
1. Strength 15 mins
• Snatch Grip Jerk
  • 3 x2 Light
  • 2 x4 Work toward Snatch Max
1. Auxiliary 5-10 mins
• Back Extensions
  • 10x3
  • Hold a plate to the chest to add weight

Day 2

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Front Rack Mobility 10 mins
• Beginner: Goblet Squat
• Intermediate: Banded Front Rack Sotts Press
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Advanced: Front Rack Sotts Press
1. Lifts 25 mins
• Clean+Jerk, 2 count pause after receiving the bar overhead (before recovering the feet)
  • 2+3 x2 Light
  • 2+2 x1 Moderate
  • 1+2 x3 Add Weight
1. Strength 15 mins
• 1 ¼ FS (Squat to the bottom, bounce up to ~parallel, back down and all the way up)
  • 2 x2 Light
  • 2 x4 Work toward clean max
  • http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168  
1. Auxiliary 5-10 mins
• DB Shoulder Press
  • 10x3 each arm

Day 3

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Jerk Balance 5x4 5-10 mins
3. Lifts 30 mins
• Snatch w/Pause @ mid thigh
  • 3 x2 Light
  • 2 x2 Moderate
  • 1 x4 add weight (cap at two misses)
• Clean w/Pause @ mid thigh + Jerk
  • 3+1 x2 Light
  • 2+1 x1 Moderate
  • 1+1 x3 add weight (cap at two misses)
1. Strength 15 mins
• Back Squat
  • 60% x10
  • 70% x8
  • 75% x6
  • 80% x4

Day 1

1. General Warm Up
   1. Dynamic Warm Up
   2. Snatch Bar Work
2. Hip Mobility
   1. Couch Stretch
   2. Kang Squats 4x3
      1. https://www.youtube.com/watch?v=-_lwSIvxUMY
3. Snatch up to heavy single
   1. drop back to 60% complete 8 mins 2 Snatches EMOM adding 5-10 lbs each minute
4. Back Squat
   1. 40%x2x3

Day 2

1. General Warmup
   1. Dynamic Warmup
   2. Clean and Jerk Bar Work
2. Shoulder Mobility
   1. Shoulder Dislocates and Lax Ball to Traps/Pec
   2. Behind the neck Press, work on narrowing grip 4x3
3. Clean+Jerk up to Heavy single
   1. Drop back to 60% and complete 8 mins 1 Clean+ 2 Jerks EMOM adding 5-10 lbs each minute
4. Clean Pull + Shrug
   1. 105% x 2+3 x 4

Day 3

1. General Warmup
   1. Dynamic Warmup
   2. Snatch and Clean Bar Work
2. Snatch
   1. 3x2 Warmup
   2. 1x6 Add weight up to 1RM
3. Clean and Jerk
   1. 3x2 Warmup
   2. 1x5 Add weight up to 1RM
4. Back S    quat
   1. 1 RM

Day 1

1. General Warm Up
   1. Dynamic Warm Up
   2. Snatch Bar Work
2. Hip Mobility
   1. Couch Stretch
   2. Kang Squats 4x3
      1. https://www.youtube.com/watch?v=-_lwSIvxUMY
3. Snatch+Snatch from knee+OHS
   1. 1+2+3x2 Light
   2. 1+2+2x2 Moderate
   3. 1+1+2x4 Add Weight
4. Back S    quat
   1. 88%x3x8

Day 2

1. General Warmup
   1. Dynamic Warmup
   2. Clean and Jerk Bar Work
2. Shoulder Mobility
   1. Shoulder Dislocates and Lax Ball to Traps/Pec
   2. Behind the neck Press, work on narrowing grip 4x3
3. Clean+Clean from knee+Jerk
   1. 1+2+3x2 Light
   2. 1+2+2x2 Moderate
   3. 1+1+2x4 Add Weight
4. DL
   1. 3, 2, 1, 3, 2, 1
   2. Add weight each set

Day 3

1. General Warmup
   1. Dynamic Warmup
   2. Snatch and Clean Bar Work
2. Snatch from low Blocks
   1. 3x1 Warmup
   2. 2x4 Add weight
3. Clean from low Blocks
   1. 3x1 Warmup
   2. 2x3 Add weight
4. BS
   1. 50% x 3 x 3