Week 4 Day 4
3 Cleans from Blocks @ 75% 1 RM Clean 2 Cleans from Blocks @ 80% 1 RM Clean 1 Clean from Blocks @ 85% 1 RM Clean 3 Cleans from Blocks @ 75% 1 RM Clean 2 Cleans from Blocks @ 80% 1 RM
Week 3 Day 3
Build to a Heavy Power Snatch + Overhead Squat in 10 minutes. 5x 1 Power Snatch + 1 Overhead Squat @6/10 RPE 4x 1 Power Snatch + 1 Overhead Squat @7/10 RPE 3x 1 Power Snatch + 1 Overhead Squat @8/10 RPE 2x 1
Week 2 Day 1
3 Snatch From Blocks @ 70% 1 RM Snatch 3 Snatch From Blocks @ 70% 1 RM Snatch 2 Snatch From Blocks @ 75% 1 RM Snatch 2 Snatch From Blocks @ 75% 1 RM Snatch 1 Snatch From Blocks @ 75%+ 1 RM
Week 1 Day 2
Build to a heavy power clean in 10 minutes. 10 Power Clean 8 Power Clean 6 Power Clean 4 Power Clean 2 Power Clean -Rest as needed in between sets- *These will be cycled. Move up in weight each set and build to a heavy set of
Week 1 Day 3
Hang Power Snatch 3-3-2-2-1-1 Hang Power Snatch Barbell Cycling 3x10 Floating Snatch Deadlift 3x3
Week 5 Day 3
6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light - Controlled reps) 6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light - Controlled reps) 6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light
Week 4 Day 3
10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats 10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats 10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats 10
Week 2 Day 4
3 Power Snatch @ 60% 1 RM Power Snatch 3 Power Snatch @ 65% 1 RM Power Snatch 2 Power Snatch @ 70% 1 RM Power Snatch 2 Power Snatch @ 73% 1 RM Power Snatch 2 Power Snatch @ 73-75% 1 RM Power
One day of lifting
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7.5/10 RPE 10 Front Rack Lunges
Transition Week Day 2
5 Shoulder Press @ 55% 1 RM Shoulder Press 5 Shoulder Press @ 60% 1 RM Shoulder Press 4 Shoulder Press @ 65% 1 RM Shoulder Press 3 Shoulder Press @ 70% 1 RM Shoulder Press 3 Shoulder Press @ 70% 1 RM Shoulder
Week 12 Day 1
EMOM for 10 minutes perform 1 Snatch Balance. Build to a heavy single for the day 10x2 @87% 1RM Back Squat MAX OUT!!! 1RM Front Squat
Week 11 Day 4
2 Dip + 1 Split Jerk @ 7/10 RPE 2 Dip + 1 Split Jerk @ 7.5/10 RPE 2 Dip + 1 Split Jerk @ 8/10 RPE 1 Dip + 1 Split Jerk @ 8.5/10 RPE 1 Dip + 1 Split Jerk @ 9/10
