Day 1

1. Snatch DL + Snatch with pause at Knee
   1. 2 + 3 x 2 light
   2. 2 + 2 x 1 moderate
   3. 1 + 2 x 3 Heavy
2. Snatch Push Press
   1. 80% x 3 x 3
3. Back Squat
   1. 77% x 3 x 3

Day 2

1. Clean DL + Clean with pause at knee
   1. 2 + 3 x 2 light
   2. 2 + 2 x 1 moderate
   3. 1 + 2 x 3 Heavy
2. Clean Pull
   1. 85% x 3 x 3
3. Bent Row
   1. 5 x 3 moderate

Day 3

1. Snatch from mid blocks
   1. 3 x 2 light
   2. 1 x 4 add to a moderate single
2. Clean from mid blocks
   1. 3 x 2 light
   2. 1 x 3 add to a moderate single
3. Front Squat
   1. 77% x 2 x 3

Day 1

1. Snatch DL + Snatch with pause at high thigh
   1. 2 + 3 x 2 light
   2. 2 + 2 x 1 moderate
   3. 1 + 2 x 3 Heavy
2. Snatch Pull to knee
   1. 3 x 3 heavy
3. Back Squat
   1. 72% x 5 x 4

Day 2

1. Clean with pause at high thigh + Power Jerk
   1. 2 + 3 x 2 light
   2. 2 + 2 x 1 moderate
   3. 1 + 2 x 3 Heavy
2. Push Press
   1. 5 x 3 moderate
3. Bent Row
   1. 5 x 3 moderate

Day 3

1. Snatch from low blocks
   1. 3 x 2 light
   2. 1 x 4 add to a moderate single
2. Clean from low blocks
   1. 3 x 2 light
   2. 1 x 3 add to a moderate double
3. Front Squat
   1. 72% x 4 x 4

Day 1

1. Snatch from below Knee + OHS
   1. 2 + 3 x 2 light
   2. 2 + 2 x 1 moderate
   3. 1 + 2 x 3 Heavy
2. Snatch Push Press
   1. 3 x 5 moderate
3. Back Squat
   1. 80% x 1 x 5

Day 2

1. Clean from below Knee + Power Jerk
   1. 2 + 3 x 2 light
   2. 2 + 2 x 1 moderate
   3. 1 + 2 x 3 Heavy
2. Clean Pull with pause at mid shin
   1. 80% x 3 x 3
3. Bent Row
   1. 5 x 3 moderate

Day 3

1. Snatch from high blocks
   1. 3 x 2 light
   2. 2 x 4 add to a moderate double
2. Clean from high blocks
   1. 3 x 2 light
   2. 2 x 3 add to a moderate double
3. Front Squat
   1. 80% x 1 x 4

Day 1

1. Snatch Pull + Snatch from Knee
   1. 2 + 3 x 2 light
   2. 2 + 2 x 1 moderate
   3. 1 + 2 x 3 Heavy
2. Snatch Pull with pause at knee
   1. 80% x 3 x 3
3. Back Squat
   1. 75% x 3 x 3

Day 2

1. Clean from Knee + Power Jerk
   1. 2 + 3 x 2 light
   2. 2 + 2 x 1 moderate
   3. 1 + 2 x 3 Heavy
2. Push press
   1. 5 x 3 moderate
3. Bent Row
   1. 5 x 3 moderate

Day 3

1. Snatch from mid blocks
   1. 3 x 2 light
   2. 2 x 4 add to a moderate double
2. Clean from mid blocks
   1. 3 x 2 light
   2. 2 x 3 add to a moderate double
3. Front Squat
   1. 75% x 2 x 3

Day 1

1. Snatch from Hip + OHS
   1. 2 + 3 x 2 light
   2. 2 + 2 x 1 moderate
   3. 1 + 2 x 3 Heavy
2. Snatch Push Press
   1. 3 x 5 moderate
3. Back Squatting
   1. 70% x 5 x 3

Day 2

1. Clean from Hip + Power Jerk
   1. 2 + 3 x 2 light
   2. 2 + 2 x 1 moderate
   3. 1 + 2 x 3 Heavy
2. Clean Pull with pause at knee
   1. 80% x 3 x 3
3. Bent Row
   1. 5 x 3 moderate

Day 3

1. Snatch from low blocks
   1. 3 x 2 light
   2. 2 x 4 add to a moderate double
2. Clean from low blocks
   1. 3 x 2 light
   2. 2 x 3 add to a moderate double
3. Front Squat
   1. 70% x 4 x 3