DAY 6

AM
1) Snatch: 2×3/60% 3×3/70% 3×3/80%
2) Snatch Extension: 2×4/70% 4/80% 2×3/90% @ Snatch 1RM
3) Back Squat: 4/70% 4/80% 2×3/90%

PM
4) Clean & Jerk: 2×3+1/60% 3×3+1/70% 3×2+1/80%
5) Block Jerk: 3/70% 2×3/80% 2×2/90%
6) + 2 Optional Exercises

DAY 5

Mid-Day
1) Hang Snatch: 2×3/60% 2×3/70% 2×3/80%
2) Power Clean & Jerk: 2×3+1/65% 2×3+1/75% 2×2+1/85%
3) Clean Extension: 5/70% 2×4/80% 3/90%
4) Front Squat: 4/70% 2×3/80% 3/90% 3/100% of 1RM Clean

DAY 4

AM
1) Press: 4/60% 2×3/70%
2) Power Clean & Jerk: 2×3+1/60% 2×3+1/70% 2×2+1/80%
3) Back Squat: 2×5/70% 2×5/80% 2×3/90%

PM
4) Power Snatch: 2×3/60% 2×3/70% 1/80% 1/90%
5) Snatch Extension: 4/70% 3/80% 3/90% 3/100% @ Snatch 1RM
6) Good Morning: 4×8/

DAY 3

Active Rest

DAY 2

Mid-Day
1) Power Snatch: 2×3/60% 3×3/70% 3×2/80%
2) Hang Clean & Jerk: 2×3+1/60% 2×3+1/70% 2×2+1/80% 2+1/90%
3) Block Jerk: 2×3/70% 2×3/80% 2×2/90%
4) Clean Deadlift: 3×3/100% of Cl;ean 1RM

DAY 1

AM
1) Press: 4/60% 2×4/70% 2×2/80%
2) Snatch: 3/60% 2×3/70% 2×2/80%
3) Back Squat: 2×5/70% 2×4/80% 2×3/90%

PM
4) Power Clean & Jerk: 2×3+1/60% 2×3+1/70% 2×2+1/80% 2+1/90%
5) Clean Extension: 2×4/70% 3/80% 2×4/90%
6) Good Morning: 4×8/

DAY 7

Rest

DAY 6

AM
1) Power Clean & Jerk: 2×3+1/60% 2×3+1/70% 2×2+1/80%
2) Jerk: 3/70% 3×2/80% 2×2/90%
3) Back Squat: 2×5/70% 2×5/80% 2×3/90%

PM
4) Hang Snatch: 3×3/60% 2×3/70% 2×2/80%
5) Snatch Extension: 2×4/60% 2×4/70% 3/80%(
6) Slow Snatch Deadlift: 3/80% 6–10 seconds up

DAY 5

1) Snatch: 3×3/60% 2×3/70% 2×2/80%
2) Hang Clean & Jerk: 2×3+1/60% 2×3+1/70% 3×1/80%
3) Snatch Extension: 2×4/70% 2×4/80% 2×3/90%
5) Front Squat: 2×5/70% 2×4/80% 2×3/90%

DAY 4

AM
1) Press: 4/60% 4/70% 2×3/80%
2) Clean &Jerk: 3+1/60% 3+1/70% 3+1/80%
3) Back Squat: 2×5/60% 2×5/70% 2×5/80%

PM
4) Hang Snatch: 2×3/60% 3×3/70% 3×2/75%
5) Snatch Extension: 2×4/70% 4/80% 2×4/90%
6) Good Morning: 4×8/