1. Warm Up (after general warm up)
   
   1. PVC or Bar
      
   2. Accumulate 2:00 in ohs bottom position
      
      1. 5 x 3
         
2. Snatch Pull + Snatch  
   
   1. Light x 2 + 2 x 2
      
   2. Add weight x 1+ 1 x 5
      
3. Snatch RDL
   
   1. 95 - 105% x 5 x 3
      
4. Auxiliary Work
   
   1. Wide Grip Bent Row or Bench Row
      
      1. 10 x 4
         
      2. ssw/15 back extensions or 10 reverse hyper
         

1. Back Squat
   
   1. 67% x 3
      
   2. 77% x 2
      
   3. 82% x 5 x 3
      
2. Push Press + Power Jerk
   
   1. Moderate - Heavy x 1+ 2 x 5
      
3. Auxiliary
   
   1. 30m Heavy DB OH Carry x 3
      
   2. Accumulate 60s in L-sit or seated leg raise
      

1. Warm Up (after general warm up)
   
   1. PVC or Bar
      
   2. 5 x 3 narrow grip OHS
      
2. Clean Pull+ Hang Clean + Jerk
   
   1. Light x 1+ 2 + 2 x 2
      
   2. Add weight x 1+ 1 + 1 x 4
      
3. Clean Pull
   
   1. 95 - 105% x 2 x 4
      
4. Auxiliary Work
   
   1. Bench Press
      
      1. 5 x 3
         
      2. ssw/10 GHD Sit ups or sit ups
         

1. Warm Up  (after general warm up)
   
   1. PVC or Bar
      
   2. Power Snatch + OHS
      
      1. 3+3 x 4
         
2. Snatch from high Blocks
   
   1. Light x 2 x 2
      
   2. Add Weight x 1 x 5
      
3. Clean and Jerk from high Blocks
   
   1. Light x 2+2 x 2
      
   2. Add Weight x 1 + 1 x 4
      
4. Front Squat
   
   1. 67% x 2
      
   2. 77% x 1
      
   3. 82% x 3 x 3
      

1. Muscle Snatch + Power Snatch + Snatch
   
   1. 1+1+1 x 10
      
2. Muscle Clean + Power Clean + Clean
   
   1. 1+1+1 x 8
      
3. Shoulder Press
   
   1. 5 x 5
      

1. Warm Up (after general warm up)
   
   1. PVC or Bar
      
   2. Snatch grip shoulder press + ohs + drop snatch
      
      1. Light: 2 + 2 + 2 x 5
         
2. No hook grip, no foot movement snatch
   
   1. Light x 2 x 2
      
   2. Add weight x 1 x 6
      
3. Snatch DL
   
   1. 100 - 110% x 3 x 3
      
4. Auxiliary Work
   
   1. Band pull aparts
      
      1. 10 x 4
         
   2. DB shoulder press
      
      1. Right arm - Left arm - both x 3 x 3
         

1. Back Squat
   
   1. 87% x 3
      
   2. 92% x 2
      
   3. 97% x 1 x 3
      
2. Power Jerk
   
   1. Moderate - Heavy x 3 x 3
      
3. Auxiliary
   
   1. DB row 5 x 5
      
   2. Accumulate 90s in hollow hold
      

1. Warm Up (after general warm up)
   
   1. PVC or Bar
      
   2. 10s thruster negative x 5
      
2. Power Clean + Clean
   
   1. Light x 2 + 2 x 2
      
   2. Add weight x 1 + 1 x 4
      
3. Clean Pull
   
   1. 95 - 105% x 2 x 4
      
4. Auxiliary Work
   
   1. DB Bench
      
      1. 5 x 5
         
   2. OH tricep extn or band tricep extn
      
      1. 10 x 3
         

1. Warm Up  (after general warm up)
   
   1. PVC or Bar
      
   2. Power Snatch + OHS
      
      1. 3+3 x 4
         
2. Snatch from mid Blocks
   
   1. Light x 2 x 2
      
   2. Add Weight x 1 x 5
      
3. Clean and Jerk from mid Blocks
   
   1. Light x 2+2 x 2
      
   2. Add Weight x 2 + 1 x 3
      
4. Front Squat
   
   1. 82% x 2
      
   2. 87% x 1
      
   3. 92% x 1 x 3
      

1. Warm Up (after general warm up)
   
   1. PVC or Bar
      
   2. Muscle Snatch
      
      1. 5 x 3
         
   3. Snatch Balance
      
      1. 5 x 3
         
2. Power Snatch
   
   1. Moderate 2 x 3
      
   2. Heavy 1 x 5
      
3. Power Clean
   
   1. Moderate 2 x 2
      
   2. Heavy 1 x 4
      
4. Auxiliary
   
   1. Accumulate 90s hang from pull up bar
      
   2. Accumulate 90s Weighted reverse plank or unweighted reverse plank ​
      

1. Warm Up (after general warm up)
   
   1. PVC or Bar
      
   2. Muscle Snatch + Power Snatch + Snatch
      
      1. 1+1+1 x 4
         
2. Hang Snatch from Below Knee
   
   1. Light x 2 x 2
      
   2. Add weight x 1 x 5
      
3. Snatch DL
   
   1. 105 - 115% x 3 x 3
      
4. Auxiliary Work
   
   1. Behind the neck Snatch Shoulder Press
      
      1. 10 x 4
         
      2. ssw/15 back extensions
         

1. Back Squat
   
   1. 80% x 5 x 3
      
2. Push Press
   
   1. Moderate - Heavy x 5 x 3
      
3. Auxiliary
   
   1. 30m Heavy suitcase carry x 4 (use two KBs if necessary)
      
   2. Accumulate 60s in L-sit or seated leg raise
      

1. Warm Up (after general warm up)
   
   1. PVC or Bar
      
   2. Accumulate 2:00 in FS bottom position
      
2. Clean Pull + Hang Clean + Jerk
   
   1. Light x 2 + 1+ 1 x 2
      
   2. Add weight x 1 + 1 + 1 x 4
      
3. Clean RDL
   
   1. 95-105% x 5 x 3
      
4. Auxiliary Work
   
   1. DB incline Bench Press
      
      1. 10 x 4
         
      2. ssw/5 db manmakers
         

1. Warm Up  (after general warm up)
   
   1. PVC or Bar
      
   2. Power Snatch + OHS
      
      1. 3+3 x 4
         
2. Snatch
   
   1. Light x 2 x 2
      
   2. Add Weight x 1 x 5
      
3. Clean and Jerk  
   
   1. Light x 2 x 2
      
   2. Add Weight x 1 x 3
      
4. Front Squat
   
   1. 80% x 3 x 3
      

1. Warm Up (after general warm up)
   
   1. PVC or Bar
      
   2. Muscle Snatch
      
      1. 5 x 3
         
   3. Snatch Balance
      
      1. 5 x 3
         
2. Power Snatch from knee    
   
   1. Moderate 2 x 3
      
3. Power Snatch
   
   1. 1 x 5 add weight
      
4. Power Clean from knee
   
   1. Light - Moderate 2 x 2
      
5. Power Clean
   
   1. 1 x 4 add weight
      
6. Auxiliary
   
   1. 50m OH DB walk x 4
      
   2. ssw/10 HSPU or DB Shoulder Press
      

Day 1

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Accumulate 2:00 in ohs bottom position
      1. 5 x 3
2. Snatch Pull + Snatch  
   1. Light x 2 + 2 x 2
   2. Add weight x 1+ 1 x 5
3. Snatch RDL
   1. 95 - 105% x 5 x 3
4. Auxiliary Work
   1. Wide Grip Bent Row or Bench Row
      1. 10 x 4
      2. ssw/15 back extensions or 10 reverse hyper

Day 2

1. Back Squat
   1. 67% x 3
   2. 77% x 2
   3. 82% x 5 x 3
2. Push Press + Power Jerk
   1. Moderate - Heavy x 1+ 2 x 5
3. Auxiliary
   1. 30m Heavy DB OH Carry x 3
   2. Accumulate 60s in L-sit or seated leg raise

Day 3

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. 5 x 3 narrow grip OHS
2. Clean Pull+ Hang Clean + Jerk
   1. Light x 1+ 2 + 2 x 2
   2. Add weight x 1+ 1 + 1 x 4
3. Clean Pull
   1. 95 - 105% x 2 x 4
4. Auxiliary Work
   1. Bench Press
      1. 5 x 3
      2. ssw/10 GHD Sit ups or sit ups

Day 4

1. Warm Up  (after general warm up)
   1. PVC or Bar
   2. Power Snatch + OHS
      1. 3+3 x 4
2. Snatch from high Blocks
   1. Light x 2 x 2
   2. Add Weight x 1 x 5
3. Clean and Jerk from high Blocks
   1. Light x 2+2 x 2
   2. Add Weight x 1 + 1 x 4
4. Front Squat
   1. 67% x 2
   2. 77% x 1
   3. 82% x 3 x 3

Day 5

1. Muscle Snatch + Power Snatch + Snatch
   1. 1+1+1 x 10
2. Muscle Clean + Power Clean + Clean
   1. 1+1+1 x 8
3. Shoulder Press
   1. 5 x 5

Day 1

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Accumulate 2:00 in ohs bottom position
      1. 5 x 3
2. Snatch Pull + Snatch  
   1. Light x 2 + 2 x 2
   2. Add weight x 1+ 1 x 5
3. Snatch RDL
   1. 95 - 105% x 5 x 3
4. Auxiliary Work
   1. Wide Grip Bent Row or Bench Row
      1. 10 x 4
      2. ssw/15 back extensions or 10 reverse hyper

Day 2

1. Back Squat
   1. 67% x 3
   2. 77% x 2
   3. 82% x 5 x 3
2. Push Press + Power Jerk
   1. Moderate - Heavy x 1+ 2 x 5
3. Auxiliary
   1. 30m Heavy DB OH Carry x 3
   2. Accumulate 60s in L-sit or seated leg raise

Day 3

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. 5 x 3 narrow grip OHS
2. Clean Pull+ Hang Clean + Jerk
   1. Light x 1+ 2 + 2 x 2
   2. Add weight x 1+ 1 + 1 x 4
3. Clean Pull
   1. 95 - 105% x 2 x 4
4. Auxiliary Work
   1. Bench Press
      1. 5 x 3
      2. ssw/10 GHD Sit ups or sit ups

Day 4

1. Warm Up  (after general warm up)
   1. PVC or Bar
   2. Power Snatch + OHS
      1. 3+3 x 4
2. Snatch from high Blocks
   1. Light x 2 x 2
   2. Add Weight x 1 x 5
3. Clean and Jerk from high Blocks
   1. Light x 2+2 x 2
   2. Add Weight x 1 + 1 x 4
4. Front Squat
   1. 67% x 2
   2. 77% x 1
   3. 82% x 3 x 3

Day 5

1. Muscle Snatch + Power Snatch + Snatch
   1. 1+1+1 x 10
2. Muscle Clean + Power Clean + Clean
   1. 1+1+1 x 8
3. Shoulder Press
   1. 5 x 5