Week 6 Day 4
3 Push Press + 3 Push Jerk + 3 Jerk @ 6/10 RPE 1 Push Press + 2 Push Jerk + 2 Jerk @ 6.5/10 RPE 1 Push Press + 1 Push Jerk + 1 Jerk @ 7/10 RPE 1 Push Press +
Week 4 Day 4
1 Strict Press + 2 Push Press + 3 Push Jerk @ 6.5/10 RPE 1 Strict Press + 2 Push Press + 3 Push Jerk @ 7/10 RPE 1 Strict Press + 2 Push Press + 3 Push Jerk @ 7.5/10 RPE 1
Week 4 Day 4
3 Jerk Behind The Neck @ 5/10 RPE 2 Jerk Behind The Neck @ 6/10 RPE 1 Jerk Behind The Neck @ 7/10 RPE 1 Jerk Behind The Neck @ 8/10 RPE 1 Jerk Behind The Neck @ 9/10 RPE 10x3 Back Squat @ 84%
Week 3 Day 3
3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE 3 Below Knee Muscle Clean + 1 Full Grip Tempo Front Squat + 3 Clean Grip Sots @ 6/10 RPE 3 Below
Week 2 Day 3
3 Sets 20 Front Rack Barbell Step Ups 20 Lateral Barbell Hop Overs :30 HEAVY Barbell Front Rack Hold 3 Hang Muscle Clean + 2 Heel Elevated Full Grip Tempo Front Squat + 3 Heel Elevated Clean Grip Sots @ 5/10 RPE 3 Hang Muscle
Week 1 Day 4
3 Strict Press BTN + 3 Push Press BTN + 3 Push Jerk BTN @ 5/10 RPE 3 Strict Press BTN + 3 Push Press BTN + 3 Push Jerk BTN @ 6/10 RPE 2 Strict Press BTN + 2 Push Press
Transition Week 2 Day 4
3 Muscle Snatch + 2 Snatch Drop @ 5/10 RPE 3 Muscle Snatch + 2 Snatch Drop @ 5.5/10 RPE 3 Muscle Snatch + 2 Snatch Drop @ 6/10 RPE 3 Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE 1 Snatch Deadlift to
Transition Week 1 Day 2
3 Snatch Push Press + 1 OHS @ 65% 1 RM Snatch 3 Snatch Push Press + 1 OHS @ 65% 1 RM Snatch 3 Snatch Push Press + 1 OHS@ 70% 1 RM Snatch 3 Snatch Push Press + 1 OHS @
Week 8 Day 3
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk 1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk 1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk 1 Clean and 1 Jerk @ 8/10 RPE Clean and
Week 7 Day 5
1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Snatch @ 8/10 RPE 1 RM Snatch 1 Clean and Jerk @
Week 6 Day 3
3 Clean and 1 Jerk @ 6.5/10 RPE Clean and jerk 3 Clean and 1 Jerk @ 6.5/10 RPE Clean and jerk 2 Clean and 1 Jerk @ 7/10 RPE Clean and jerk 2 Clean and 1 Jerk @ 7/10 RPE Clean and
Cycle 12 W5D2
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 6/10 RPE Power Snatch 1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 6.5/10 RPE Power Snatch 1 Snatch Pull + 1 Snatch High Pull
