Day 1

• Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
• Power Snatch from Hip+OHS
  • 60-70%x3+2x5
• Snatch Grip Shoulder Press 4x5
• Back Squat
  • 75%x6x4

Day 2

• Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
• Power Clean from Hip
  • 60-70%x5x5
• Jerk from Rack
  • 75%x4x1
  • 85%x3x2
  • 90%x2x3
• RDL
  • 95% (of clean max) x5x4

Day 3

• Mobilize shoulders and pecs (rec: weighted dislocates)
• Snatch with pause @ knee
  • 65-75%x3x6
• Clean with pause @mid thigh + Jerk
  • 65-75%x1+3x6
• Front Squat (work on keeping hands on the bar)
  • 75%x4x4

Day 1

• Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
• Power Snatch from Hip
  • 50-60% x 5 x 3
• Snatch Grip Shoulder Press 4 x 2, Snatch Grip Push Press 3 x 2, Snatch Grip Jerk 2 x 3
  • Add weight across sets and exercises
• Back Squat
  • 70% x 5 x 3

Day 2

• Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
• Power Clean from Hip
  • 50-60% x 5 x 3
• Jerk from Rack
  • 70% x 3 x 1
  • 80% x 2 x 1
  • 85% x 2 x 2
• RDL
  • 90% (of clean max) x 5 x 3

Day 3

• Mobilize shoulders and pecs (rec: weighted dislocates)
• Snatch with pause @ mid thigh
  • 65-75% x 3 x 4
• Clean + pause Jerk
  • 65-75% x 1+3 x 4
• Front Squat (work on keeping hands on the bar)
  • 70% x 4 x 3

Day 1

1. Snatch
   1. Work to Meet Opener
2. Clean and Jerk
   1. Work to Meet Opener
3. Front Squat
   1. 85 -95% x 1 x 3

Day 2

1. Power Snatch
   1. 1 x 5
   2. Moderate and fast  
2. Power Clean + Jerk
   1. 1 x 4
   2. Moderate and fast
3. Bent Row
   1. 5 x 3 moderate

Day 3 -

1. Snatch
   1. Meet warm up
   2. If not doing the meet 1RM
2. Clean and Jerk
   1. Meet warm up
   2. If not doing the meet 1RM
3. Back Squat
   1. 70 - 80% x 1 x 3
   2. If not doing the meet, heavy single

Day 1

1. Snatch with pause below knee
   1. 3 x 2 light
   2. 2 x 2 moderate
   3. 1  x 3 Heavy
2. Snatch Pull to knee
   1. 3 x 3 heavy
3. Back Squat
   1. 85% x 1 x 5

Day 2

1. Clean with pause below Knee + Power Jerk
   1. 2 + 3 x 2 light
   2. 1 + 2 x 1 moderate
   3. 1 + 1 x 3 Heavy
2. Push Press
   1. 5 x 3 moderate
3. Bent Row
   1. 5 x 3 moderate

Day 3

1. Snatch
   1. 2 x 3 light
   2. 1 x 4 add to a heavy
2. Clean and Jerk
   1. 1 x 3 light
   2. 1 x 4 add to a heavy
3. Front Squat
   1. 85% x 1 x 4