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
• Power Snatch
  • 3x2 Light
  • 2x2 Mod
  • 1x4 Add Weight
1. Strength 15 mins
• If doing the meet, Back squat 1 x 3 @ 80%
• Snatch Grip Jerk+OHS
  • 1+2x5 Add weight each set
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
• Power Clean  
  • 2 x2 Light
  • 2 x1 Moderate
  • 1 x4 Add Weight
1. Strength 15 mins
• FS
  • 3x2 light
  • 2x2 moderate
  • 1x4 up to 1RM (clean opener if doing the meet)
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
• If doing the meet, do meet warmp up
• Snatch
  • 3 x2 Light
  • 2 x2 Moderate
  • Work to 1RM add weight (cap at two misses)
• Clean and Jerk  
  • 1+3 x2 Light
  • 1+2 x1 Moderate
  • Work to 1 RM(cap at two misses)
1. Strength 15 mins
• Back Squat
  • Skip if doing the meet
  • Attempt a new 1RM

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
• Power Snatch+Hang Power Snatch
  • 2+3x2 Light
  • 1+2x2 Mod
  • 1+1x4 Add Weight
1. Strength 15 mins
• Snatch Grip Jerk+OHS
  • 1+2x5 Add weight each set
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
• Power Clean + Hang Power Clean  
  • 2+2 x2 Light
  • 1+2 x1 Moderate
  • 1+1 x4 Add Weight
1. Strength 15 mins
• FS
  • 3x2 light
  • 2x2 moderate
  • 1x3 Add weight
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
  • 3 x2 Light
  • 2 x2 Moderate
  • 1 x4 add weight (cap at two misses)
• Clean and Jerk  
  • 1+3 x2 Light
  • 1+2 x1 Moderate
  • 1+1 x3 add weight (cap at two misses)
1. Strength 15 mins
• Back Squat
  • 60%x5
  • 65%x5
  • 70%x5
  • 75%x5

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+3x2 Light
  • 2+2 x2 Moderate
  • 2+1 x4 Add Weight
1. Strength 15 mins
• Bent Row
  • 5x5
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
• Hang Clean +Jerk
  • 2+2 x2 Light
  • 1+2 x1 Moderate
  • 1+1 x4 Add Weight
1. Strength 15 mins
• Deadlift
  • 3x2 light
  • 2x2 moderate
  • 1x4 Up to 1 RM
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 + OHS
  • 3+2 x2 Light
  • 2+2 x2 Moderate
  • 1+2 x4 add weight (cap at two misses)
• Clean + Jerk
  • 2+3 x2 Light
  • 2+2 x1 Moderate
  • 1+2 x3 add weight (cap at two misses)
1. Strength 15 mins
• Back Squat
  • 60%x5
  • 70%x3
  • 80%x2
  • 90%x2
  • 95%x1

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
• Hang Snatch
  • 4x2 Light
  • 2 x2 Moderate
  • 1 x5 Add Weight
1. Strength 15 mins
• Bent Row
  • 5x5
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
  • 2+2+2 x2 Light
  • 2+1+2 x1 Moderate
  • 2+1+1 x3 Add Weight
1. Strength 15 mins
• Deadlift
  • 3x2 light
  • 2x2 moderate
  • 1x3 Add weight
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
• Power Snatch
  • 3 x2 Light
  • 2 x2 Moderate
  • 1 x4 add weight (cap at two misses)
• Power Clean
  • 3 x2 Light
  • 2 x1 Moderate
  • 1 x3 add weight (cap at two misses)
1. Strength 15 mins
• Back Squat
  • 70%x5
  • 80%x5
  • 85%x2
  • 90%x3
  • 100%x1