Week 1
Day1
Snatch high pull +power snatch
2@7x2 @8x2 @9x2x3 sets of reps
Front squat w/belt
1@8 4@9 76% 4x3sets
Strict press
3@7 3@8 3@9 -8% from 3@9x2 sets of 3



Day2
Power clean
2 reps every 2 min @7-8 x8min
Deadlift w/belt
1@8 4@9 76%e1rm 4x3 sets
Bench (1ct pause)
5@7 5@8 5@9 80% e1rm 5x3 sets


Day3
Rack jerk (from Back)
1rep emom x12min @70%
Squat
1@8 4@9 -8% 4@9x2 sets of 4
RDL
6@7 6@8 repeat 6@8x2 sets of 3

Day4
Snatch
Work up to 2@8 the 1 rep Emom x 10min with same weight
Clean and jerk
3repsx5sets  @8
Press no belt
6@7 6@8 repeat 6@8x2 sets of 3



25min steady state cardio @6-7 1xwk
8min upper back work
7 min trunk work
Arm work 8min superset amrap


Week 2
Day1
Snatch high pull + power snatch
2@7 2@8 2@9 repeat 2@9x3 sets of reps
Front squat w/belt
1@8 4@9 76%e1rm 4x3 sets
Strict press
3@7 3@8 3@9 -8% from 3@9x2sets of 3



Day2
Power clean
2 reps every 2min @7-8 x10min
Deadlift w/belt
1@8 4@9 76% e1rm 4x3sets
Bench press 1ct Pause
5@7 5@8 5@9 80% e1rm 5x3 sets



Day3
Rack jerk
1rep emom x 12min @73%
Squat 2ct pause
1@8 4@9 -8% from 4@9x2 sets of 4
Rdl
6@7 6@8 repeat 6@8x2 sets of 3

Day4
Snatch
Work up 2@8, then do 2 rep emom x12 same weight
Clean and jerk
3reps 5 sets @8
Press no belt
6@7 6@8 repeat 6@8x2 sets of 3


25min steady state cardio @6-7x1
8min upper back work
7min trunk work
8min arm work amrap

Week 3
Day1
Snatch high pull + power snatch
2 reps@7 2@8 2@9 repeat 2@9x3 sets of reps

Front Squat w/belt
1@8 4@9 76% e1rm x 4x3sets

Strict press
3@7 3@8 3@9 -8% from 3@9x3 sets or 3

Day2
Power clean
2 reps every 2min@7-8x 12 min
Deadlift w/belt
1@8 4@9 76% e1rm x 4x3sets
Bench 1ct pause
5@7 5@8 5@9 80% e1rmx 5x3 sets

Day3
Rack jerk (from back)
1repEMOM x 12min @76%
Squat 2ct pause
1@8 4@9 -8% from 4@9x3 sets of 4
RDL
6@7 6@8 repeat 6@8x3 sets of 3

Day4
Snatch
work up 2@9 then do 1 rep emom x 10min with same weight
Clean and jerk
2x7 sets @8
Press no belt
6@7 6@8 repeat 6@8 x3 sets of 3

25min @6-7 1x
8min of upper back work
7min trunk worrk
8min arm work

Week4
Day1
Snatch from hang
2@7 2@8 2@9 repear 2@9x4 sets of reps
Front squat w/belt
1@8 4@9 76%e1rm x 4x4 sets
Pushpress
3@7 3@8 3@9 -8% from 3@9x3 sets of 3

Day2
Clean from blocks, Above knee
2reps every 2min @ 8-9 x 12min
Deadlift w/belt
1@8 4@9 76% e1rm x 4 x 4 sets
Bench press 1ct pause
5@7 5@8 5@9 80% e1rmx 5 x 4 sets

Day3
Power jerk (from front)
1rep EMOM 12min @78%
2ct paused front squat
1@8 4@9 -8% from 4@9 x 2 sets of 4
RDL
6@7 6@8 repeat 6@8 x 3sets of 3

Day4
Snatch
work up to 2@9 then do 1 rep EMOM x10min with same weight
Clean and jerk 2 reps x 7 sets @ RPE 8
Press, no belt
6@7 6@8 repeat 6@8 x 3 sets of 3

25min steady state cardio @6-7 1x
8min upper back work
7min trunk work
8min arm work



Week5
Day1
Snatch from Hang
2@7 2@8 2@9 repeat 2@9 x 4 sets of reps
front squat w/belt
1@8 4@9 76% e1rm x 4x4sets
Pushpress
3@7 3@8 3@9 -8% from 3@9x3 sets of 3

Day 2
Clean from blocks above knee
2reps every 2min @rpe8-9 x 14min
Deadlift with belt
1@8 4@9 76% e1rm x4x4 sets
Bench 1ct pause
5@7 5@8 5@9 80% e1rm x5x3 sets

Day3
Power jerk (From Front)
1 rep EMom x 8min @78%
2ct Pause front squat
1@8 4@9 70% e1rm x 1set AMRAP
RDL
70% e1rmx AMRAP x1set 62% e1rm x 12x2sets

Day4
Snatch
work up to 1@9, then do 1 rep EMOMx8min with same weight
Clean and Jerk
2repsx4 sets  @8
Press no belt
6@7 6@8 repeat 6@8x3sets of 3

25min @6-7 1x
8min upper back work
7min trunk work
8min arm work AMRAP

Week6
Day 1
Snatch from Hang
2@7 2@8 2@9 repeat 2@9x5 sets of reps
Front squat w/belt
1@8 4@9, 76% e1rmx4x4sets
Pushpress
3@7 3@8 3@9 -8% from 3@9 x3 sets of 3


Day2
Clean from Blocks, above knee
2 reps every 2min @8-9x 14min
Deadlift w/belt
1@8 4@9 76% e1rm x4x4sets
Bench 1ct pause
5@7 5@8 5@9 80% e1rm 5x3 sets

Day3
Power jerk (from front)
1rep EMOM x12min @76%
1ct front squat paused
3@7 3@8 3@9 -10% from 3@9x3 repeat until its @9 again
RDL
5@8 repeat untill its @9

Day4
Snatch
Work up to 1@9, then do 2x6 @82%
Clean and jerk
Wprk up to 1@8 then do 2x5@82%
Press, no belt
5@8 repeat until its @9

25min steady state cardio @6-6 1x
8min upper back work
7min trunk work
8min arm work

Week7
Day1
Snatch from low blocks
2 reps x 3 sets@9
Squat
1@8, 4@9, 70%e1rm x 1set AMRAP
Strict press
70%e1rm x AMRAP x 1set, 62% e1rm x12x2 sets

Day2
Clean w.pause 1' off floor
1rep EMOMx8min @8-9
Deadlift no belt
1@8 4@9 70% e1rm x1set AMRAP
Feet up bench
1@8 4@9 70% e1rmx1set AMRAP

Day3
Split jerk from front
1rep EMOM x8min (start @78%)
Dead stop front squat from blocks/pin
1@8 4@9 70% e1rm x1set AMRAP
2' deficit snatch grip deadlift
70%e1rm x AMRAP x1set 62% e1rm x12x2sets

Day4
Snatch
work up to 1@9 then do 1 rep EMOMx8min with same weight
Clean and jerk
2repsx4sets @8
Press, no belt
70%e1rm x AMRAP x1set, 62% e1rm x 12x2sets

25min steady state cardio @6-7 1x
8min upper back work
7min trunk work
8min arm work

Week8
day1
Snatch from low blocks
2 reps 7 sets @8-9
Front squat w/belt
1@8 4@9 80% e1rm x4x2sets
Pushpress
5@7 5@8 5@9 -8% from 5@9x2 sets of 5

Day2
Clean w/pause 1'off floor
2reps @rpe7, 2reps@8, 2@9 repeat 2@9x4sets of reps
Deadlift with belt
1@8 4@9 80% e1rmx4x2sets
bench 1ct pause
4@7 4@8 4@9 -5% e1rm x4x2sets

Day3
Split jerk from front
1rep EMOM x12min @76%
Dead stop front squats from blocks/pin
3@7, 3@8, 3@9, - 10% from 3@9 x 3reps - repeat untill its @9 again
2' deficit snatch grip deadlift
5@8 repeat until its @9

Day4
Snatch
work up to 1@9, then do 2x6 @82%
Clean and jerk
work up to 1@8, then do 2x5 @82%
Press/no belt
5@8, repeat untill its @9

25min steady state cardio @6-7 1x
8min upperback work
7min trunk work
8min arm work

Week9
day1
Snatch from low blocks
2 reps 7 sets @9
Front squat w/belt
1@8 4@9 80% e1rm x4x3sets
Pushpress
5@7 5@8 5@9 -8% from 5@9 x2 sets of 5

Day2
Clean w/pause 1' off floor
2@7 2@8 2@9, repea 2@9 x 5sets of reps
deadlift with belt
1@8 4@9 80% e1rm x4x3sets
Bench press 1ct pause
4@7 4@8 4@9 -5% from 4@9x2 sets of 4

Day3
Split Jerk from Front
1rep EMOM x 12min @79%
Dead stop front squats from blocks/pins
3@7 3@8 3@9 - 10% from 3@9 x 3 - repeat until it's @9 again
2' deficit snatch grip DL
5@8 Repeat until it's @9

Day4
Snatch
Work up to 1@9, then do 2x6@85%
Clean and Jerk
Work up to 1@8, then do 2x5 @85%
Press, no belt
5@8 Repeat until it's @9

Steady state cardio @6-7 1x
8min upper back work
7min trunk work

Week10
Day1
Snatch with 2ct pause below knee
2 repsx 8 sets @8-9
Front Squat w/belt
1@8 4@9 80% e1rmx4x3sets
PushPress
5@7 5@8 5@9 -8% from 5@9 x3 sets of 5

Day2
Clean pull+ Clean
2reps@7 2@8 2@9 repeat 2@9 x 5 sets of reps
Deadlift with belt
1@8 4@9 80% e1rm x4x3 sets
Bench 1ct pause
4@7 4@8 4@9 -5% from 4@9x2sets of 4

Day3
Split jerk from front
1rep EMOM x 12min @82%
Front Squat
3@7 3@8 3@9 -10% from 3@9x3 reps repeat untill it's @9 again
Clean Pulls
5@8 Repeat untill it's @9

Day4
Snatch
Work up 1@9, then do 1x8@88%
Clean and Jerk
Work up to 1@8, then do 2x5 @87%
Press, no belt
5@8, repeat until it's @9

25 steady state cardio @6-7 1x
8min upper back work
7min trunk work

Week11
Day1
Snatch with 2ct pause below knee
1rep x 7 sets @8-9
Front Squat w/belt
1@8 3@9 82% e1rm x3x2sets
Push Press
5@8 Repeat until it's @9

Day2
Clean pull + Clean
1repx6ets @8-9
Deadlift with belt
1@8, 3@9, 82% e1rmx3x2sets
Bench press 1ct pause
4@7 4@8 4@9 -5% from 4@9x2sets of 4

Day3
Split jerk from Front
1rep EMOMx10min @80%
Front Squat no belt
3@7 3@8 3@9-5% from 3@9 x3 reps - repeat untill it's @9
Clean Pulls
5@8 repeat untill it's @9

Day4
Snatch
1x6@90%
Clean and jerk 1x5@89-92%

none

Week12
Day1
Snatch
1x3sets @8-9
Front Squat 1/belt
1@8, 3@9


Day2
Clean and Jerk
1rep x 3sets @8
Deadlift with belt
1@8, 3@9

Day3
Snatch
Work up to Max
Clean and Jerk
Work up to new max