Day 1

• Mobilize Traps and Shoulders (Rec: wtd dislocates)
• Snatch from Knee + OHS
  • 70% x 2+3 x 2
  • 75% x 2+2
  • 80% x 1+2 x 2
• Snatch Grip Jerk 3x5
• Back Squat
  • 85% x 3 x 4

Day 2

• Mobilize Hips (Rec: heels together squat)
• Clean from Knee + Push Press
  • 70% x 2+3 x 2
  • 75% x 2+2
  • 80% x 1+2 x 2
• Jerk from Rack
  • 77% x 3 x 3
  • 82% x 2
  • 87% x 1 x 3
• RDL
  • 100% (of clean max) x 3 x 3

Day 3

• Mobilize shoulders and pecs (rec: weighted dislocates)
• David, Mark and Marcus’ special day
• Snatch
  • Work to max
• Clean + Jerk
  • Work to max
• Front Squat (work on keeping hands on the bar)
  • 85% x 2 x 5

Day 1

• Mobilize Traps and Shoulders (Rec: narrow grip OHS)
• Snatch from Hip + OHS
  • 65% x 2+3 x 2
  • 70% x 2+2
  • 75% x 1+2 x 2
• Snatch Grip Jerk 3x5
• Back Squat
  • 80% x 5 x 3

Day 2

• Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
• Clean from Hip + Push Press
  • 65% x 2+3 x 2
  • 70% x 2+2
  • 75% x 1+2 x 2
• Jerk from Rack
  • 75% x 3 x 3
  • 80% x 2
  • 85% x 1 x 3
• RDL
  • 95% (of clean max) x 3 x 3

Day 3

• Mobilize shoulders and pecs (rec: weighted dislocates)
• Snatch Pull + Snatch
  • 65-80% x 1+2 x 6
• Clean Pull + Clean + Jerk
  • 65-80% x 1+2+1 x 6
• Front Squat (work on keeping hands on the bar)
  • 75% x 4 x 4

Day 1

• Mobilize Traps and Shoulders (Rec: narrow grip OHS)
• Power Snatch with Pause below knee + OHS
  • 65% x 2+3 x 2
  • 70% x 2+2
  • 75% x 1+2 x 2
• Snatch Grip Jerk 3x5
• Back Squat
  • 87% x 3 x 4

Day 2

• Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
• Power Clean with Pause below knee + Push Press
  • 65% x 2+3 x 2
  • 70% x 2+2
  • 75% x 1+2 x 2
• Jerk from Rack
  • 70% x 3 x 3
  • 77% x 2
  • 82% x 1 x 3
• RDL
  • 115% (of clean max) x 3 x 3

Day 3

• Mobilize shoulders and pecs (rec: weighted dislocates)
• Snatch Pull + Snatch from below Knee
  • 65-80%x1+2x6
• Clean from below Knee + Jerk
  • 65-80%x1+3x6
• Front Squat (work on keeping hands on the bar)
  • 82% x 2 x 4

Day 1

• Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
• Power Snatch with Pause at knee + OHS
  • 65% x 2+3 x 2
  • 70% x 2+2
  • 75% x 1+2 x 2
• Snatch Grip Push Press 3x5
• Back Squat
  • 77% x 5 x 4

Day 2

• Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
• Power Clean with Pause at Knee + Push Press
  • 65% x 2+3 x 2
  • 70% x 2+2
  • 75% x 1+2 x 2
• Jerk from Rack
  • 70% x 3 x 3
  • 75% x 2
  • 80% x 1 x 3
• DL
  • 110% (of clean max) x 5 x 3

Day 3

• Mobilize shoulders and pecs (rec: weighted dislocates)
• Snatch Pull + Snatch from Knee
  • 65-80%x1+2x6
• Clean from Knee + Jerk
  • 65-80%x1+3x6
• Front Squat (work on keeping hands on the bar)
  • 77% x 3 x 4

Day 1

• Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
• Power Snatch with Pause at Hip + OHS
  • 60% x 2+3 x 2
  • 65% x 2+2
  • 70% x 1+2 x 2
• Snatch Grip Shoulder Press 3x5
• Back Squat
  • 70% x 3 x 5

Day 2

• Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
• Power Clean with Pause at Hip + Push Press
  • 60% x 2+3 x 2
  • 65% x 2+2
  • 70% x 1+2 x 2
• Jerk from Rack
  • Work to a heavy single
• DL
  • 105% (of clean max) x 5 x 3

Day 3

• Mobilize shoulders and pecs (rec: weighted dislocates)
• Snatch Pull + Snatch from Hip
  • 65-75%x1+2x6
• Clean from Hip + Jerk
  • 65-75%x1+3x6
• Front Squat (work on keeping hands on the bar)
  • 70% x 2 x 4