Snatch- max Clean+ Jerk- max Front Squat- 2RM; (-10%/2)2

Snatch pull+ Low hang snatch- max Clean pull+ Low hang clean pull+ low hang clean+ Jerk- (1+1+1+1)-max   Back Squat- (90%*/2)4 *(of Monday’s 3RM) Weighted dip- (X/5)5 (continue progressing)

Hip snatch+ hang snatch+ Snatch balance- max Power clean+ Push press+ Power Jerk (1+2+1)- max Clean DL- 3RM Pull ups- accumulate 35 reps (add weight if needed)

Back Squat- 3RM, (-10%/3)2 OTM Snatch- (75%+/1)10* CJ- (75%+/1)10      (1 minute rest) *ascending on the minute sets starting at 75%

Single arm kettlebell row- 6×8-12 Bench press- 10RM@40X0   A1 Incline Dumbell bench press- 3×8-12 A2 EZ Curl -4×8-12   B1 Seated dumbell shoulder press- 4×8-12 B2 Lateral raise B3 Curl (any variation)   C1 Weighted plank- 4x30s C2 back extension- 4×10   Keep rest periods short. This workout should take no longer than 90…

Low hang Snatch- max Low hang clean+ Jerk- max Front Squat- 3RM

Snatch pull+ low hang snatch (1+2)- max clean pull+ low hang clean pull+ low hang clean+ jerk- (1+2+1+2)-max   Back Squat- (90%*/5)3)  *(of Monday’s 5RM) Weighted dip- (X/5)5 (continue progressing)

Hip snatch+ Mid-hang snatch+ Snatch balance- max Power clean+ Push press (1+3)- max Clean DL- 5RM Pull ups- accumulate 33 reps (add weight if needed)

Back Squat- 5RM OTM Snatch- (75%+/1)10* CJ- (75%+/1)10      (1 minute rest) *ascending on the minute sets starting at 75%

Single arm kettlebell row- 6×8-12 Bench press- 10RM@40X0   A1 Incline Dumbell bench press- 3×8-12 A2 EZ Curl -4×8-12   B1 Seated dumbell shoulder press- 4×8-12 B2 Lateral raise B3 Curl (any variation)   C1 Weighted plank- 4x30s C2 back extension- 4×10   Keep rest periods short. This workout should take no longer than 90…

Hip snatch- max Clean, low blocks- max Jerk- max Front Squat- 3RM; -5%/3, -10%/3

Low hang snatch pull+ low hang snatch- (75%+/1+2)5 Low hang clean pull+ low hang clean+ Jerk- (75%+/3+1+2)5 “75%+” means the minimum weight for a working set is 75%. You may increase the weight each set if you feel good.   Back Squat- (90%*/5)4)  *(of Monday’s 5RM) Weighted dip- (X/5)5 (continue progressing)

Hip snatch- (85%/1)3 Low block power clean+ clean- max   Clean Deadlift- 5RM Pull ups- accumulate 31 reps. Add weight if needed.

Back Squat- 5RM, -5%/5, -10%/5   Snatch, high blocks- Heavy Single, (80%*/1)5   (*of heavy single)   BTN Jerk+ Jerk- (80%1+1)5 BTN Push Press- 5RM, -5%/5, -10%/5

Weighted pull up- 5RM Bench press- 10RM@40X0 Single arm kettlebell row- 4×8-12   A1 Incline Dumbell bench press- 3×8-12 A2 EZ Curl -4×8-12   B1 Seated dumbell shoulder press- 4×8-12 B2 Lateral raise B3 Curl (any variation)   C1 Weighted plank- 4x30s C2 45 degree back extension- 4×10   Keep rest periods short. This workout…

Hip snatch- max Clean, low blocks- max Jerk- max Front Squat- 3RM; -5%/3, -10%/3

Low hang snatch pull+ low hang snatch- (72%+/1+2)5 Low hang clean pull+ low hang clean+ Jerk- (72%+/3+1+2)5 “72%+” means the minimum weight for a working set is 72%. You may increase the weight each set if you feel good.   Back Squat- (90%*/5)4)  *(of Monday’s 5RM) Weighted dip- (X/5)5 (continue progressing)

Hip snatch- (80%/2)3 Low block power clean+ clean- max   Clean Deadlift- 5RM Pull ups- accumulate 29 reps. Add weight if needed.

Back Squat- 5RM, -5%/5, -10%/5   Snatch, high blocks- Heavy Single, (80%*/1)5   (*of heavy single)   BTN Jerk- (80%2)5 BTN Push Press- 5RM, -5%/5, -10%/5    

Weighted pull up- 5RM Bench press- 10RM@41X0 Single arm kettlebell row- 4×8-12   A1 Incline Dumbell bench press- 3×8-12 A2 EZ Curl -4×8-12   B1 Seated dumbell shoulder press- 4×8-12 B2 Lateral raise B3 Curl (any variation)   C1 Weighted plank- 4x30s C2 45 degree back extension- 4×10   Keep rest periods short. This workout…

Snatch, low blocks- max Clean, low blocks + Jerk (1+1)- max   Back Squat: (3, 10)3 (beat last week by at least a kilo per set)

Front Squat (1st rep paused)- 3RM, -5%/3, -10%/3   Mid- hang snatch- (86%/1)4 Mid- hang clean + Jerk- (86%/1+1)4   Weighted dips- (X/5)5

Snatch, low blocks- (85%/1)3 Clean, low blocks + Jerk- (85%/1+1)3   Clean Deadlift- 5RM (RPE8.5), -5%/5, -10%/5 Accumulate 27 pull ups (if  you need less than 3 sets add weight)

Back Squat- 8RM, -5%/8, -10%/8   Snatch (80%/1)8 [1 minute rest] C+J (80%/1)8 [1 minute rest]   BTN* Push press- 5RM, -5%/8, -10%/8   *behind the neck

Weighted chin up- 5RM Bench press- 10RM@41X0   A1 Incline Dumbell bench press- 3×8-12 A2 Barbell row- 3×8-12   B1 Seated dumbell shoulder press- 4×8-12 B2 Dumbell curl- 4×8-12   C1 Weighted plank- 4x30s C2 45 degree back extension- 4×10

Snatch, low blocks- 2RM Clean, low blocks + Jerk- 2+1: max   Back Squat: (3, 10)3 * *3 waves of alternating sets of 3 and 10 repetitions. Start your first set of 3 at ~85% and your first set of 10 at ~75%. Attempt to beat the previous wave each time. Make a note of…

Front Squat (1st rep paused)- 3RM, -5%/3, -10%/3   Mid- hang snatch- (81%/2)5 Mid- hang clean + Jerk- (81%/2+1)5   Weighted dips- (X/5)5

Snatch, low blocks- (80%/2)4 Clean, low blocks + Jerk- (80%/2+1)4 Clean Deadlift- 5RM (RPE8), -5%/5, -10%/5 Weighted pull up- (X/5)5  

Back Squat- 8RM, -5%/8, -10%/8   OTM* Snatch- (78%/1)10 OTM Clean and Jerk- (78%/1)10   BTN** Push press- 5RM, -5%/8, -10%/8   *on the minute **behind the neck

 Snatch-  (83%/1)3, (88%/1)2 C+J- (83%/1)2, (88%/1)2   Push press- 8RM (continue progressing) Back Squat- 8RM (continue progressing)   Jerk steps (continue progressing)

Hip snatch- (75%/2)2, (77%/3)2, 81%/2   Power Clean+ Hang Clean- (75/1+1)2, (77%/1+1)2, 81%/1+1 Front squat+ Jerk- (80%/2+1)5   Snatch Deadlift- 5RM

On the minute snatch- (76%/1)10 On the minute C+J- (76%/1)10   Push press- (82%/3)4 Back Squat- (86%/3)4   A1) Weighted pull up- (X/5)5 A2) Glute ham raise- 5×5 A3) GHD supinated isometric hold 5x20s

Snatch from low blocks*-(72%/2)2, (75/2)2, 78%/2 Clean from low blocks*+ Power Jerk+ Split jerk- (72%/1+1+1)2, (75%/1+1+1)2, 78%/1+1+1   Front Squat- (81%/3)3 (1st rep paused 3 seconds) Clean Deadlift- 5RM Weighted dip- (X/5)5 (continue progressing)   *below knee

Week 6 On the minute snatch- (76%/1)10 On the minute C+J- (76%/1)10   Push press- (82%/5)3 Back Squat- (82%/5)3   A1 Barbell row- (X/12)4 A2 Weighted plank- 4×30 seconds

Snatch-  HS (don’t go above 5 misses) C+J- (don’t go above 5 misses)   Push press- 8RM (slightly heavier than last weeks 10RM) Back Squat- 8RM (slightly heavier than last weeks 10RM)   Jerk steps (continue progressing)

Hip snatch- (73%/2)2, (75%/3)2, 78%/2 Muscle snatch- (56%/3)3   Power Clean+ Hang Clean- (73/1+1)2, (75%/1+1)2, 78%/1+1 Front squat+ Jerk- (75%/2+1)2, (77%/2+1)2, 81%/2+1   Snatch Deadlift- 115%/5  

On the minute snatch- (74%/1)10 On the minute C+J- (74%/1)10   Push press- (80%/3)4 Back Squat- (84%/3)4   A1) Weighted pull up- (X/5)5 A2) Glute ham raise- 5×5 A3) GHD supinated isometric hold 5x20s  

Snatch from low blocks*-(70%/2)2, (73%/2)2, 75%/2 Clean from low blocks+ Power Jerk+ Split jerk- (70%/1+1+1)2, (73%/1+1+1)2, 75%/1+1+1   Front Squat- (79%/3)3 (1st rep paused 3 seconds) Clean Deadlift- work up to 115%/5 Weighted dip- (X/5)5 (continue progressing)  

Week 5 [back-off week] On the minute snatch- (74%/1)10 On the minute C+J- (74%/1)10   Push press- (80%/5)3 Back Squat- (80%/5)3   A1 Barbell row- (X/12)4 A2 Weighted plank- 4×30 seconds

Snatch-  70%/1, 75%/1, 79%/1, (81%/1)2, 86%/1 C+J- 70%/1, 75%/1, 79%/1, (81%/1)2, 86%/1   Push press-10RM @RPE 10 Back Squat- 10RM @RPE 10   Jerk steps 1 set@70%(of Back Squat) +15kg

Hip snatch- 75%/3, (77%/3)2, (79%/3)2 Muscle snatch- (54%/3)3   Clean- 75%/3, (77%/3)2, (79%/3)2 Front squat+ Jerk- 75%/3+1, (77%/3+1)2, (79%/3+1)2   A1) Supinated  grip barbell row-(X/8)4 (continue progressing) A2)dragon flags- 4×7

On the minute snatch- (77%/1)12 On the minute C+J- (77%/1)12   Push press- (78%/5)3 Back Squat- (82%/5)3   SLDL- (X/4)5 (same weight as Monday) GHD isometric holds (supinated position)- 4×20 seconds

Hip snatch+ snatch grip RDL+Low hang snatch-75%/1+1+1, (77%/1+1+1)2, (79%/1+1+1)2 Power clean + hang clean+ power jerk- 75%/1+1+2, (77%/1+1+2)2, (79%/1+1+2)2 Front Squat- (77%/3)3 @03X0   A1) Weighted Pull up- (X/5)5* A2) Weighted Dip- (X/5)5* A3) erg ham curls 5×8   *a.k.a. snatch transition DL. Move from the power position to the below the knee and back to…

Week 4 On the minute snatch- (77%/1)12 On the minute C+J- (77%/1)12   Push press- (78%/8)3 Back Squat- (78%/8)3   SLDL- (X/8)3 (continue progressing) Weighted plank- 4×30 seconds

Snatch-  (77%/2)2, (79%/1)3, 84%/1 C+J- (77%/2)2, (79%/1)3, 84%/1   Push press-10RM @RPE 9 Back Squat- 10RM @RPE 9   Jerk steps 1 set@70%(of Back Squat) +10kg

Hip snatch- 73%/3, (75%/3)2, (77%/3)2 Muscle snatch- (52%/3)3   Clean- 73%/3, (75%/3)2, (77%/3)2 Front squat+ Jerk- 73%/3+1, (75%/3+1)2, (77%/3+1)2   A1) Supinated  grip barbell row-(X/8)4 (continue progressing) A2)dragon flags- 4×6

On the minute snatch- (75%/1)12 On the minute C+J- (75%/1)12   Push press- (76%/5)3 Back Squat- (80%/5)3   SLDL- Mondays 8RM for 4×5 GHD isometric holds (supinated position)- 4×20 seconds

Hip snatch+ snatch grip RDL+Low hang snatch-73%/1+1+1, (75%/1+1+1)2, (77%/1+1+1)2 Power clean + hang clean+ power jerk- 73%/1+1+2, (75%/1+1+2)2, (77%/1+1+2)2   Front Squat- (75%/3)3 @03X0   A1) Weighted Pull up- (X/5)5* A2) Weighted Dip- (X/5)5* A3) erg ham curls 5×7   *a.k.a. snatch transition DL. Move from the power position to the below the knee and back…

Week 3 On the minute snatch- (75%/1)12 On the minute C+J- (75%/1)12   Push press- (76%/8)3 Back Squat- (76%/8)3   SLDL- (X/8)3 (continue progressing) Weighted plank- 4×30 seconds

Snatch-  (75%/2)2, (77%/1)3, 82%/1 C+J- (75%/2)2, (77%/1)3, 82%/1   Push press-10RM @RPE 8 Back Squat- 10RM @RPE 8   Jerk steps 1 set@70%(of Back Squat) +5kg

Hip snatch- 70%/3, (73%/3)2, (75%/3)2 Muscle snatch- (50%/3)3   Clean- 70%/3, (73%/3)2, (75%/3)2 Front squat+ Jerk- 70%/3+1, (73%/3+1)2, (75%/3+1)2   A1) Supinated  grip barbell row-(X/8)4 A2)dragon flags- 4×6

On the minute snatch- (73%/1)12 On the minute C+J- (73%/1)12   Push press- (74%/5)3 Back Squat- (78%/5)3   SLDL- (X/4)5 (same weight as Monday) GHD isometric holds (supinated position)- 4×20 seconds

Hip snatch+ snatch grip RDL+Low hang snatch-70%/1+1+1, (73%/1+1+1)2, (75%/1+1+1)2 Power clean + hang clean+ power jerk- 70%/1+1+2, (73%/1+1+2)2, (75%/1+1+2)2   Front Squat- (73%/3)3 @03X0   A1) Weighted Pull up- (X/5)5 A2) Weighted Dip- (X/5)5 A3) erg ham curls 5×6

Week 2 On the minute snatch- (73%/1)12 On the minute C+J- (73%/1)12   Push press- (74%/8)3 Back Squat- (74%/8)3   SLDL- (X/8)3 (Be conservative with weight and focus on maintaining a back arch and getting a big range or motion) Weighted plank- 4×30 seconds

Snatch-  (73%/2)2, (75%/1)3, 80%/1   C+J- (73%/2)2, (75%/1)3, 80%/1   Push press-10RM   Back Squat- 10RM@RPE 7   Jerk steps 1 set@70% of Back Squat:

Hip snatch- 65%/3, (70%/3)2, (73%/3)2 Muscle snatch- (47%/3)3     Clean- 65%/3, (70%/3)2, (73%/3)2 Front squat+ Jerk- 65%/3+1, (70%/3+1)2, (73%/3+1)2     A1) Supinated  grip barbell row-(X/8)4 A2)dragon flags- 4×5

On the minute snatch- (70%/1)12 On the minute C+J- (70%/1)12   Push press- (70%/5)3 Back Squat- (70%/5)3   SLDL- (X/5)4 (same weight as Monday) (GHD isometric holds (supinated position)- 4×20 seconds

Hip snatch+ snatch grip RDL+Low hang snatch-65%/1+1+1, (70%/1+1+1)2, (73%/1+1+1)2   Power clean + hang clean+ power jerk- 65%/1+1+2, (70%/1+1+2)2, (73%/1+1+2)2   Front Squat- (70%/3)3 @03X0   A1) Pull up- (X/5)5 (bodyweight only) A2) Dips- (X/5)5 (bodyweight only) A3) erg ham curls 5×5

Week 1 On the minute snatch- (70%/1)12 On the minute C+J- (70%/1)12   Push press- (70%/8)3 Back Squat- (70%/8)3   SLDL- (X/8)3 (Be conservative with weight and focus on maintaining a back arch and getting a big range or motion) Weighted plank- 4×30 seconds  

Snatch- max C+J- max  

Snatch- 65%x1x5 C+J- 65%x(1+1)x5

Snatch- 75%x1x5 Power clean and Power jerk- 75%x(1+1)x5 Front squat- 93%x1x3

Clean and Jerk- work up to opener Push press- 3×2@90% Pendlay row- 2×5

[Taper week] OHS- 1×3@86% (of snatch) Snatch- 73%x1x3, 76%x1x2, 80%x1, 84%x1, 88%x1 Power clean- HS Back Squat- 91%x3, 94%x1, 96%x1

Snatch- max Clean and Jerk- max Back Squat- 5×1@94%

Snatch+ hang snatch- max Snatch push press+ OHS(3+1)x5@84%(of snatch) BTN push press- 5RM Barbell row- 3×8

Clean-HS; 80%x3x3 Halting Clean DL-3RM Front squat- 91%x2x4

Jerk- HS; 80%x2x4 Push press (use blocks and drop each rep)- 3RM; 90%x3x3 Pendlay row- 4×5 DB incline bench press- 4×12

OHS- 3×3@84% (of snatch) Snatch- HS; 80% (of heavy single)x5 Power clean- 3RM Back Squat- (89%x3)x2, 94%x1x3

Snatch- max Clean and Jerk- max Back Squat- 5×1@92%

Snatch+ hang snatch- max Snatch push press+ OHS(3+1)x5@82%(of snatch) BTN push press- 5RM Barbell row- 3×8

Clean-HS; 80%x3x3 Halting Clean DL-3RM Front squat- 89%x2x4

Jerk- HS; 80%x2x4 Push press (use blocks and drop each rep)- 3RM; 90%x3x3 Pendlay row- 4×5 DB incline bench press- 4×12

OHS- 3×3@82% (of snatch) Snatch- HS; 80% (of heavy single)x5 Power clean- 3RM Back Squat- 87%x3x3, 92%x1x3

Snatch- max Clean and Jerk- max Back Squat- 5×1@90%

Snatch+ hang snatch- max Snatch push press+ OHS(3+1)x5@80%(of snatch) BTN push press- 5RM Barbell row- 3×8

Clean-HS; 80%x3x3 Halting Clean DL-3RM Front squat- 87%x2x4

Jerk- HS; 80%x2x4 Push press (use blocks and drop each rep)- 3RM; 90%x3x3 Pendlay row- 4×5 DB incline bench press- 4×12  

OHS- 3×3@80% (of snatch) Snatch- HS; 80% (of heavy single)x5 Power clean- 3RM Back Squat- 85%x3x3, 90%x1x3    

Push press- max Back Squat- max Pendlay row- 5RM

Snatch- 70%x3 75%x2x2 80%x1x3 85%x1x2 88%x1 HS Clean and Jerk- 70%x2 75%x2x1 80%x1x3 85%x1x2 88%x1 HS Front Squat- max

Snatch DL+ Floating Snatch- max Power clean+ Power Jerk- max Pause Back Squat- HS

Hang snatch-max Clean- HS Clean pull- 3×2 @114% Pause front squat- HS

Hip snatch- 2RM   Power clean+ push press- (1+3)- max; 90% (of complex) for (1+3)x2   Back Squat- HS; 90%x3

Every 2 minutes x8 1 snatch @87%   Every 2 minutes x8 1 Clean + Jerk @87%   Snatch pull 3×2   Front Squat- HS

Push press- max Back Squat- max Pendlay row- 5RM

Snatch- 70%x3 75%x2x2 80%x1x3 85%x1x2 88%x1 HS Clean and Jerk- 70%x2 75%x2x1 80%x1x3 85%x1x2 88%x1 HS Front Squat- max

Snatch DL+ Floating Snatch- max Power clean+ Power Jerk- max Pause Back Squat- HS

Hang snatch-max Clean- HS Clean pull- 4×2 @112% Pause front squat- HS

Hip snatch- 2RM   Power clean+ push press- (1+3)- max; 90% (of complex) for (1+3)x2   Back Squat- HS; 90%x3  

Every 2 minutes x10 1 snatch @85%   Every 2 minutes x10 1 Clean + Jerk @85%   Snatch pull 4×2@~118%   Front Squat- HS

Push press- 3RM Back Squat- 3RM RDL- 5RM Pull ups- 4×10 (add weight if possible)

Snatch- 70%x3 75%x2x2 80%x1x3 85%x1x2 88%x1 HS Clean and Jerk- 70%x3 75%x2x2 80%x1x3 85%x1x2 88%x1 HS

Muscle snatch + tall snatch – max Power clean + power jerk- max Front squat- 3×3 (continue progressing)

Hang snatch- 2RM; 5×2@80% (of 2RM)   Hang clean+ Jerk- max   Clean pull- 5×2@110%  

Push press- 5×3 (continue progressing) Back Squat- 5×3 (continue progressing)   GHD back raises- 3×10

Snatch Every 90s x12: 1 snatch @82%   Clean and Jerk Every 90s x12: 1 C+J @82%     Snatch pull 5×3@116%  

Push press- 3RM Back Squat- 3RM RDL- 5RM Pull ups- 4×10 (add weight if possible)

Snatch- max Clean and Jerk- max