Rack Press 2/45% 2/50% 2/55% 2/60%
Push Press 2/45% 2/50% 2/55% 2/60%
Power Clean 2/45% 2/50% 2/55% 2/60%
Clean Low Pull + Mid-Thigh Clean Low Pull 1+1/80% 1+1/90% 1+1/100% 1+1/105%
**Use 1 rep max Clean for %.
Jump Ups 4×4
Abs

Press in Split 3ea/45% 3ea/60% 2ea/70% 2ea/75% 1ea/80% 1ea/85%
High Hang Clean & Push Jerk 2/45% 2/50% 2/55% 2/60%
Hang Clean (Below Knee) 2/50% 2/60% 1/70% 5×1/80%
Clean & Jerk 2/70% 1/80% 3×1/85%
Front Squat 3/70% 3/80% 1/85% 3/80% 1/87.5% 1/80% 1/90%

Pressing Snatch Balance 2/45% 2/50% 2/55% 2/60%
Sotts Press 2/45% 2/50% 2/55% 2/60%
Power Snatch 2/50% 2/60% 2/70% 3×1/75%
Deficit Snatch High Pull 4/80% 4/90% 4/100% 4/105%
**Use 1 rep max Snatch for %.
Box Jumps 4×4
Abs

Snatch Balance + Over Head Squat 2+1/45% 2+1/60% 2+1/75% 2+1/85% 1+1/95% 1+1/100% 1+1/105%
**Use 1 rep max Snatch for %.
High Hang Snatch 2/45% 2/50% 2/55% 2/60%
Hang Snatch (Below Knee) 2/50% 2/60% 2/70% 5×1/80%
Snatch 2/70% 2/80% 3×1/85%
Back Squat 3/70% 3/80% 1/85% 3/80% 1/87.5% 1/80% 1/90%

Rest

Snatch Press -MTR- 5-4-3-2-1-1-1
Zygmunt Snatch -MTR- 5-7×1/
Clean + Hang clean + Jerk -MTR- 5-7×1+2+2/
Back Squat -MTR- 10-8-6-4-2

Rest

Warmup (5-10mins.)
Foam Roll
Joint Mobility
-Therapy Squats 3×5
-OH Scapula Throws w/Swiss Ball 3×10
Muscle Activation
-Full Can 2x20ea.
-Front Raise Palm Down 2x20ea.
-Scaption 2×20
-Shoulder External Rotation 2x20ea.
-Posterior w/Retraction 2x20ea.
Core Activation
-Lever Abdominals w/Med Ball 3×10
-Plank 3x30sec. w/plate on back
Functional Movement
-Bar Warmup
-Deadlift+RDL+BOR+MC+FS+Press-Good Morning 1x5ea.
-Sn. Deadlift-HH Snatch Pull+Hang Muscle Snatch+OH Squat+Zotes Press 1x5ea.
Olympic Lift Training (30-40mins.)
-3 Pos Snatch (Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%
-3 Pos Clean(Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%
Core Training
-Full GHD Sit Ups 3×15
-GHD Extensions 3×15
Plyometric Training (10-15mins.)
-Pogo 3×10
-Med Ball Over-Under 3×5
-Rocket Jumps 3×4
-Split Jumps 3×4
-Prancing 2×4
-Galloping 3×10
-Fast Skipping 3×10
-Ankle Flip 3×6
-Single-Leg Stair Bound 3×6
-Lateral Bound (SB) 3×6
-Alternate Leg Stair Bound 3×6
Cool Down (10-15mins.)

Warmup (10-15mins)
Foam Roll
Chinese Warmup
-Joint Rotations (Ankle, Knee, Hip, Shoulder, Wrist)
Muscle Activation
-Serratus Press 2×20
-Shoulder External Rotation 2×20 ea.
-Shoulder Internal Rotation 2x20ea.
-Shoulder Posterior w/Retraction 2×20
-Reverse Throw 2×20
-Hand Stand Balance (look at toe to hand) 3x15sec.
-Hand Stand Lean & Pull Away 3x10sec
-Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3×10
Bar Technique (20-30mins.)
-Barskie SD+HHMS+OH Squat 2×10
-Barskie HSP+HPS+DS 3×5
-Barskie Deadlift+HHMC+PP 2×10
-Barskie HCP+HPC+DC 3×5
Resistance Training (10-15mins.)
-KB Swing 3×10
-KB Woodchops 3×10
-1 Arm KB Snatch+OH Squat+Zotes Press 3x5ea.
-1 Arm KB Clean+Front Squat+Press+Split Jerk 3x5ea.
-Turkish Get Up 3x5ea.
-KB Windmill+Curl+Press 3x10ea.
Gymnastics (10-15mins.)
-Hand Stand Push Up 4×10
-Ring Pull Up 3×10
-Ring Push ups (Fit Up) 3×10
-Ring Bubaca’s & Skin the cat 4×5+5
Cool Down (10-15mins.)
-Static Stretching

Warmup (10-15mins.)
Foam roll
Active warmup
-Pass Thrus 20
-Step Ups 1x5ea.
Dynamic warmup
-Frankensteins 1x10ea.
-Walking Half Butterfly + Lunge + Twist 1x5ea.
-2 Hands 1 Foot + Reveres Lunge + Hand to Opp. Heel Touch 1x5ea.
-High Knee + Lateral Spiderman 1x5ea.
-Hop Ups 1×5
Joint Mobility
-Prisoner Walk 2x6ea. way
-Shoulder Joint Distraction w/Resistance Band 2x10ea.
Muscle Activation
-Full Can 2x20ea.
-Lateral Raise Palm Down 2x20ea.
-Front Raise Palm Down 2x20ea.
-Shoulder Extension 2x20ea.
-Scaption 2x20ea.
Core
-Hyper Extensions 3×10
-Supine Extended Hold 3×10
Speed, Agility, & Quickness (15-20mins.)
-Straight Leg Shuffle
-Wall Drills (Acceleration Marches)
-Four Point Pop Up
-15yrd Turn Drill
-Plyo Push Ups
-Forward Roll Over Shoulder to Ball Catch
Strength (30-40mins.)
-Bench Press 5@60%, 5@70&, 6-8×6@85%
-Med Ball Wall Chest Pass 6-8×5 (perform 1 set of med ball passes immediately following each set of bench press @ 85%)
-BOR 5@60%, 5@70%, 6-8×7@85%
-Clapping Pull Up 6-8×5 (perform 1 set of clapping pull ups immediately following each set of BOR @ 85%)
-BB Curls 3×12
-BB skull crusher 3×12
Cool Down
-Static Stretching 10-15mins.