Day 1

1. General Warm Up
   1. Dynamic Warm Up
   2. Snatch Bar Work
2. Hip Mobility
   1. Couch Stretch
   2. Kang Squats 4x3
      1. https://www.youtube.com/watch?v=-_lwSIvxUMY
3. Power Snatch+Hang Snatch
   1. 3+2 x2 Warmup
   2. 2+2 x2 Mod
   3. 1+2 x4 Add Weight
4. Back Squat
   1. 40%x2x3

Day 2

1. General Warmup
   1. Dynamic Warmup
   2. Clean and Jerk Bar Work
2. Shoulder Mobility
   1. Shoulder Dislocates and Lax Ball to Traps/Pec
   2. Jerk balance 4x3
3. Power Clean+Hang Clean+Jerk
   1. 2+1+2 x2 Warmup
   2. 1+1+2 x2 Mod
   3. 1+1+1 x4 Add Weight
4. DL+Shrug
   1. Clean Max x 3+3 x 5

Day 3

1. General Warmup
   1. Dynamic Warmup
   2. Snatch and Clean Bar Work
2. Back S    quat
   1. 1 RM
3. Snatch from mid blocks
   1. 3x2 Warmup
   2. 1x6 Add weight
4. Clean from mid Blocks
   1. 3x2 Warmup
   2. 1x5 Add weight

Day 1

1. General Warm Up
   1. Dynamic Warm Up
   2. Snatch Bar Work
2. Hip Mobility
   1. Couch Stretch
   2. Kang Squats 4x3
      1. https://www.youtube.com/watch?v=-_lwSIvxUMY
3. Power Snatch+OHS
   1. 3+2 x2 Warmup
   2. 2+2 x2 Mod
   3. 1+2 x4 Add Weight
4. Back Squat
   1. 88%x3x8

Day 2

1. General Warmup
   1. Dynamic Warmup
   2. Clean and Jerk Bar Work
2. Shoulder Mobility
   1. Shoulder Dislocates and Lax Ball to Traps/Pec
   2. Jerk balance 4x3
3. Power Clean+FS+Jerk
   1. 2+1+2 x2 Warmup
   2. 1+1+2 x2 Mod
   3. 1+1+1 x4 Add Weight
4. Push Press
   1. 5x3

Day 3

1. General Warmup
   1. Dynamic Warmup
   2. Snatch and Clean Bar Work
2. Snatch from high blocks
   1. 3x2 Warmup
   2. 1x6 Add weight
3. Clean from High Blocks
   1. 3x2 Warmup
   2. 1x5 Add weight
4. Back S    quat
   1. 50%x2x3

Day 1

1. General Warm Up
   1. Dynamic Warm Up
   2. Snatch Bar Work
2. Hip Mobility
   1. Couch Stretch
   2. Kang Squats 4x3
      1. https://www.youtube.com/watch?v=-_lwSIvxUMY
3. Snatch up to heavy single
   1. drop back to 60% complete 8 mins 2 Snatches EMOM adding 5-10 lbs each minute
4. Back Squat
   1. 73%x10x3

Day 2

1. General Warmup
   1. Dynamic Warmup
   2. Clean and Jerk Bar Work
2. Shoulder Mobility
   1. Shoulder Dislocates and Lax Ball to Traps/Pec
   2. Jerk balance 4x3
3. Clean+Jerk up to Heavy single
   1. Drop back to 60% and complete 8 mins 1 Clean+ 2 Jerks EMOM adding 5-10 lbs each minute
4. DL
   1. 4, 3, 2, 1x3
   2. add weight each set, up to a heavy single

Day 3

1. General Warmup
   1. Dynamic Warmup
   2. Snatch and Clean Bar Work
2. Snatch
   1. 3x2 Warmup
   2. 1x6 Add weight
3. Clean and Jerk
   1. 3x2 Warmup
   2. 1x5 Add weight
4. Back S    quat
   1. 83%x5x5

Day 1

1. General Warm Up
   1. Dynamic Warm Up
   2. Snatch Bar Work
2. Hip Mobility
   1. Couch Stretch
   2. Kang Squats 4x3
      1. https://www.youtube.com/watch?v=-_lwSIvxUMY
3. Snatch+Snatch from knee+OHS
   1. 1+2+3x2 Light
   2. 1+2+2x2 Moderate
   3. 1+1+2x4 Add Weight
4. Back Squat
   1. 80%x5x5

Day 2

1. General Warmup
   1. Dynamic Warmup
   2. Clean and Jerk Bar Work
2. Shoulder Mobility
   1. Shoulder Dislocates and Lax Ball to Traps/Pec
   2. Behind the neck Press, work on narrowing grip 4x3
3. Clean+Clean from knee+Jerk
   1. 1+2+3x2 Light
   2. 1+2+2x2 Moderate
   3. 1+1+2x4 Add Weight
4. Push Press
   1. 5x3

Day 3

1. General Warmup
   1. Dynamic Warmup
   2. Snatch and Clean Bar Work
2. Snatch from low Blocks
   1. 3x1 Warmup
   2. 2x4 Add weight
3. Clean from low Blocks
   1. 3x1 Warmup
   2. 2x3 Add weight
4. Back Squat
   1. 85%x3x8

Day 1
General Warm Up
Dynamic Warm Up
Snatch Bar Work
Hip Mobility
Couch Stretch
Kang Squats 4x3
https://www.youtube.com/watch?v=-_lwSIvxUMY
Snatch DL+Snatch+OHS
1+2+3x2 Light
1+2+2x2 Moderate
1+1+2x4 Add Weight
Back Squat
80%x3x8



Day 2
General Warmup
Dynamic Warmup
Clean and Jerk Bar Work
Shoulder Mobility
Shoulder Dislocates and Lax Ball to Traps/Pec
Behind the neck Press, work on narrowing grip 4x3
DL+Clean+Jerk
1+2+3x2 Light
1+2+2x2 Moderate
1+1+2x4 Add Weight
Push Press
3x5

Day 3
General Warmup
Dynamic Warmup
Snatch and Clean Bar Work
Snatch from mid Blocks
3x1 Warmup
2x4 Add weight
Clean from mid Blocks
3x1 Warmup
2x3 Add weight
Back S quat
70%x10x3