Day 1

• Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
• Snatch from Hip+OHS
  • 60-70%x3+2x5
• Snatch Grip Shoulder Press 4x5
• Back Squat
  • 75%x6x4

Day 2

• Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
• Clean from Hip
  • 60-70%x5x5
• Jerk from Rack
  • 75%x4x1
  • 85%x3x2
  • 90%x2x3
• RDL
  • 95% (of clean max) x5x4

Day 3

• Mobilize shoulders and pecs (rec: weighted dislocates)
• Snatch with pause @ knee
  • 65-75%x3x6
• Clean with pause @mid thigh + Jerk
  • 65-75%x1+3x6
• Front Squat (work on keeping hands on the bar)
  • 75%x4x4

Day 1

• Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
• Power Snatch from Hip
  • 50-60%x5x5
• Snatch Grip Shoulder Press 4x2, Snatch Grip Push Press 3x2, Snatch Grip Jerk 2x3
  • Add weight across sets and exercises
• Back Squat
  • 70%x5x4

Day 2

• Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
• Power Clean from Hip
  • 50-60%x5x5
• Jerk from Rack
  • 70%x3x2
  • 80%x2x2
  • 85%x2x3
• RDL
  • 90% (of clean max) x5x4

Day 3

• Mobilize shoulders and pecs (rec: weighted dislocates)
• Snatch with pause @ mid thigh
  • 65-75%x3x6
• Clean + pause Jerk
  • 65-75%x1+3x6
• Front Squat (work on keeping hands on the bar)
  • 70%x4x4

• Day 1
  • Make sure they are signed up for the meet
  • Power Snatch
    • 1x5 Moderate
  • Power Clean and Jerk
    • 1x5 Moderate
  • Back Squat
    • 85%x1x3
• Day 2
  • Make sure they are signed up for the meet
  • Snatch
    • Meet warm up
  • CJ
    • Meet Warm up
  • Front Squat
    • 80%x1x3
• Day 3
  • Make sure they are signed up for the meet
  • Snatch
    • Meet warm up
  • CJ
    • Meet Warm up