Rest

1hr
DeadLift 1×5/AHAP
Bent Over Row 3×5/ AHAP
30min Break
45min
Power Clean & Push Press 5-7×2/80% of Monday
45min
Power Snatch 5-7×2/80% of Monday

Rest

30min
Press 3×5/AHAP
30min Break
1hr
Snatch Push Press + Over Head Squat 3/40% 2/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110% 1/100% 1/110% 1/100% 2/90%
*Work off of Snatch PR.
Back Squat 3×5/AHAP

1hr
Power Snatch 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
30min Break
1hr
Power Clean & Jerk 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/75% 1/85% 1/80% 2/75

Rest

30min
Back Squat 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
30min Break
1hr
Snatch 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
30min Break
1hr
Clean 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/75% 1/85% 1/80% 2/75%
15min
3 Sets
12 Dips
10 Chin Ups
8 GH Sit Ups
6 Full GHDs

Rest

30min
DeadLift 1×5/+1.25-5kg > then last week
30min Break
30min
Rack Jerk 3/40% 2/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110% 1/100% 1/110% 1/100% 2/90%
*Work off of Clean & Jerk PR.
30min Break
45min
Power Clean 5×2/80% of last week
45min
Power Snatch 5×2/80% of last week
30min Break
30min
Bent Over Row 3×5/+1.25-5kg > then last week
30min
Snatch Pull from Ground to above the knee 3×5/105% of Snatch

30min
Back Squat 3×5/+1.25-5kg > then last week
30min Break
1hr
Snatch 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
30min Break
1hr
Clean 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/75% 1/85% 1/80% 2/75%
45min
Jerk Drive 3×5/AHAP
Push Jerk Recovery 1/50% 1/60% 1/70% 1/80% 1/90% 1/100% 1/110%
*Work off of Clean & Jerk PR.
Over Head Support 3×5/AHAP (2sec hold at top)