Day 1

• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Snatch DL + Snatch
  • work to a heavy set of 1+1
  • -20% x 2+2
  • -15% x 2+1
  • -10% x 1+1
• Snatch DL
  • 120% x 2 x 3
• BS
  • Percentages based on 5RM from week 1
  • 95% x 2 x 4

Day 2

• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• Clean DL+Clean+Jerk
  • work to a heavy set of 1+1+1
  • -20% x 2+2+1
  • -15% x 2+1+1
  • -10% x 1+1+1
• Clean Pull
  • 100% x 2 x 2
  • 110%x 1 x 3
• Bent Row (add weight across sets)
  • 5x5

Day 3

• Snatch from low blocks
  • work to heavy single
  • -10% x 1 x 3
• Clean from low blocks
  • work to heavy single
  • -10% x 1 x 3
• Front Squat
  • Percentages based on 3RM from week 1
  • 95% x 2 x 3

Day 1

• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Snatch pull + Snatch
  • work to a heavy set of 1+1
  • -20% x 2+2
  • -15% x 2+1
  • -10% x 1+1
• Snatch Pull
  • 100% x 2 x 3
• BS
  • Percentages based on 5RM from week 1
  • 90% x 4 x 4

Day 2

• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• Clean Pull+Clean+Jerk
  • work to a heavy set of 1+1+1
  • -20% x 2+2+1
  • -15% x 2+1+1
  • -10% x 1+1+1
• RDL
  • 100% x 3 x 3
• Strict Press (add weight across sets)
  • 3 x 2
  • 2 x 1
  • 1 x 3

Day 3

• Snatch from mid blocks
  • work to heavy single
  • -10% x 1 x 3
• Clean from mid blocks
  • work to heavy single
  • -10% x 1 x 3
• Front Squat
  • Percentages based on 3RM from week 1
  • 90% x 3 x 3

Day 1

• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Hang Snatch + OHS
  • work to a heavy set of 1+1
  • -20% x 2+2 x 2
  • -15% x 2+1
  • -10% x 1+1 x 3
• Snatch RDL
  • 95% x 5 x 3
• BS
  • Percentages based on 5RM from week 1
  • 85% x 8 x 3

Day 2

• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• Hang Clean + Jerk
  • work to a heavy set of 1+1
  • -20% x 2+2
  • -15% x 2+1
  • -10% x 1+1 x 3
• DL
  • 120% x 2 x 4
• Strict Press (add weight across sets)
  • 3 x 2
  • 2 x 1
  • 1 x 3

Day 3

• Snatch from high blocks
  • work to heavy single
  • -10% x 1 x 5
• Clean from high blocks
  • work to heavy 1
  • -10% x 1 x 4
• Front Squat
  • Percentages based on 3RM from week 1
  • 85% x 6 x 3

Day 1

• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Snatch with pause at knee
  • 65% x2 x 2
  • 75% x 1 x 1
  • 80% x 1 x 1
  • 85% x 1 x 3
• Snatch DL
  • 125% x 2 x 4
• BS
  • Percentages based on 5RM from week 1
  • 92% x 3 x 5

Day 2

• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• Clean with Pause at Knee + Jerk (bar doesn’t touch ground)
  • 65% x2+2 x 2
  • 75% x 2+1 x 1
  • 80% x 1+1 x 1
  • 85% x 1+1 x 3
• Clean Pull
  • 95% x 2 x 2
  • 105%x 1 x 3
• Strict Press (add weight across sets)
  • 3 x 1
  • 2 x 2
  • 1 x 3

Day 3

• Snatch
  • work to heavy single
  • -15% x 2 x 4
• Clean + Jerk
  • work to heavy 1+1
  • -15% x 1+2 x 3
• Front Squat
  • Percentages based on 3RM from week 1
  • 92% x 2 x 4

Day 1

• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Snatch with pause at knee
  • 65% x2 x 2
  • 75% x 1 x 1
  • 80% x 1 x 1
  • 85% x 1 x 3
• Snatch DL
  • 125% x 2 x 4
• BS
  • Percentages based on 5RM from week 1
  • 92% x 3 x 5

Day 2

• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• Clean with Pause at Knee + Jerk (bar doesn’t touch ground)
  • 65% x2+2 x 2
  • 75% x 2+1 x 1
  • 80% x 1+1 x 1
  • 85% x 1+1 x 3
• Clean Pull
  • 95% x 2 x 2
  • 105%x 1 x 3
• Strict Press (add weight across sets)
  • 3 x 1
  • 2 x 2
  • 1 x 3

Day 3

• Snatch
  • work to heavy single
  • -15% x 2 x 4
• Clean + Jerk
  • work to heavy 1+1
  • -15% x 1+2 x 3
• Front Squat
  • Percentages based on 3RM from week 1
  • 92% x 2 x 4