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

Snatch+ Snatch balance+ OHS- max (1+1+1)x5@80% (of complex) Clean+2 jerks- max Clean pull- 5×3@108%

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

    Snatch Every 90s x14: 1 snatch@80% Clean and Jerk Every 90s x14: 1 C+J@80%     Snatch pull 5×3@114%  

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

Low-hang snatch (below knee)- max Clean and Jerk- max

Hang power clean+ power clean- max Snatch balance- 3×3 @03X0 Front squat- 3×3 (continue progressing)

Mid-hang snatch+ Snatch balance+ OHS- max (1+1+1)x5@80% (of complex) Mid-hang clean+2 jerks- max Clean pull- 5×3@106%

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

    Snatch 16 singles OTM@78% Clean and Jerk 16 singles OTM@78%   Snatch pull 5×3@112%   “OTM” means you do the set at the start of the minute. The next set is performed at the start of the next minute. All the repetitions and your rest are performed within the minute. For inspiration:

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

Mid-hang snatch- max Clean and Jerk- max

Hang power clean+ power clean- max Snatch balance- 3×3 @05X0 Front squat- 3×3 (continue progressing)

Mid-hang snatch+ Snatch balance+ OHS- max (1+1+1)x5@80% (of complex) Mid-hang clean+2 jerks- max Clean pull- 5×3@105%

Push press- 5×3 (+2.5kg to last weeks 5×5) Back Squat- 5×3 (+2.5kg to last weeks 5×5)   GHD back raises- 3×10

Snatch 20 singles OTM@75% Clean and Jerk 20 singles OTM@75%   Snatch pull 5×3@110%   “OTM” means you do the set at the start of the minute. The next set is performed at the start of the next minute. All the repetitions and your rest are performed within the minute.

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

Snatch- max Hang clean+ Jerk- max  

Power clean- 2RM   Snatch balance- 3×3 @05X0   Front squat- 3×3 +2.5kg to last weeks 3×5

Segment snatch (1″ from floor) max Snatch- 5×2@80% (of above)   Segment clean (1″ from floor)+ 2 jerks- max Clean + Jerk- (1+2)x5@80% (of above)

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

Snatch EMOM 20 (If no misses last week increase all weights by 2.5kg) 0-5 1 single@70% 6-10 +2.5kg 11-15 +2.5kg 16-20 Heavy singles, (ascending weight) Snatch pull- 3×3 @100% C+J EMOM 20 (If no misses last week increase all weights by 2.5kg) 0-5 1 single@70% 6-10 +2.5kg 11-15 +2.5kg 16-20 Heavy singles, (ascending weight) Clean pull-…

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

Snatch (high blocks)- max   C+J- max

Power clean- 3RM   OHS- 3×3 @05X0   Front squat- 3×5 (continue progressing)

Segment snatch (knee)- max Snatch- 5×2@80%   Segment clean+ 2 jerks- max Clean + Jerk- (1+2)x5@80%

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

Snatch EMOM 20 (If no misses last week increase all weights by 2.5kg) 0-5 1 single@70% 6-10 +2.5kg 11-15 +2.5kg 16-20 Heavy singles, (ascending weight) Snatch pull- 3×3 @100% C+J EMOM 20 (If no misses last week increase all weights by 2.5kg) 0-5 1 single@70% 6-10 +2.5kg 11-15 +2.5kg 16-20 Heavy singles, (ascending weight) Clean pull-…

Push press- 5RM   Back Squat- 5RM   RDL- 10RM

Snatch- max   C+J- max

Power clean- 3RM   OHS- 3×5 @03X0*   Front squat- 3×5@80%+2.5kg   *If you’re not familiar with tempo- The first number represents the duration of the eccentric part of the rep (going down) The second number represents the duration of the pause in the bottom (in this case 3 seconds) The third number represents the…

Halting snatch DL+ Snatch- max; (1+1)x3 @90% (of complex)   Hang clean+ 2 jerks- max; (1+1)x3 @90% (of complex)

Push press- 5×5@80% +2kg Back Squat- 5×5@80% +2.5kg

  Snatch EMOM 20 0-5 1 single@70% (if no misses last week add 2.5kg to all numbers) 6-10 +2.5kg 11-15 +2.5kg 16-20 Heavy singles, (ascending weight)   Snatch pull- 3×3 @100%     C+J EMOM 20 0-5 1 single@70% (if no misses last week add 2.5kg to all numbers) 6-10 +2.5kg 11-15 +2.5kg 16-20 Heavy…

Push press- 5RM   Back Squat- 5RM   RDL- 10RM

Snatch- max C+J- max

Power clean- 3RM OHS- 3×5 @03X0* Front squat- 3×5@80%   *If you’re not familiar with tempo- The first number represents the duration of the eccentric part of the rep (going down) The second number represents the duration of the pause in the bottom (in this case 3 seconds) The third number represents the concentric part…

Segment snatch DL (knee)+ low hang snatch- max, 3 sets@90% of complex 3 hang clean pull+ low hang clean + 2 jerks- max Low hang clean+ jerk – 3 sets @90% of  above complex    

Push press- 5×5@80% Back Squat- 5×5@80%