Session 1
Warm-Up
5 Min Dynamic Warm-Up
Barbell Warm-Up
- Back Squat
- Overhead Squat
- Hip Snatch
- Tempo Snatch
- Snatch
Olympic Lifts
Snatch
5 sets of 3 @ 55-60%
Clean and Jerk
5 sets of 3 @ 55-60%
Strength
Snatch High-Pull
3 sets of 5 @70% of your Snatch 1RM
Pause Back Squat
1 set of 5 @ 65%
4 sets of 5 @ 55%
Accessories
Front Foot Elevated Split Squat
3 set of 8-12/side with a mod. weight
1-Arm Dumbbell Row
3 set of 8-12/side with a mod. weight
GHD Hip Extension
3 sets of 10 with a mod. weight
Session 2
Warm-Up
5 Min Dynamic Warm-Up
Barbell Warm-Up
- Snatch Press
- BTN Snatch Grip Power Jerk
- Snatch Grip Upright Row
- Hip Power Snatch
Olympic Lifts
Hip Power Snatch
Round 1: 3@60%, 2@62.5%, 1@65%
Round 2: 3@62.5%, 2@65%, 1@67.5%
Round 3: 3@65%, 2@67.5%, 1@70%
Hip Power Clean
Round 1: 3@60%, 2@62.5%, 1@65%
Round 2: 3@62.5%, 2@65%, 1@67.5%
Round 3: 3@65%, 2@67.5%, 1@70%
Strength
Push Press
4 sets of 5 @55% of your 1RM
1 set of 5 @65% of your 1RM
Accessories
Box Jump
3 sets of 3-5 to a challenging height
Dumbbell Pullover
3 set of 8-12 with a mod. weight
Weighted GHD Sit-Up
3 sets of 6-10 with a controlled ecc.
Session 3
Warm-Up
5 Min Dynamic Warm-Up
Barbell Warm-Up
- Back Squat
- Overhead Squat
- Hip Snatch
- Tempo Snatch
- Snatch
Olympic Lifts
Snatch
Build to a moderately heavy triple, aiming for 70-75%
Clean and Jerk
Build to a moderately heavy triple, 1+3, or 3+1 depending on your limiting lift, aiming for 70-75%
Strength
Clean Pull
3 sets of 5 @ 70% of your 1RM Clean
Pause Front Squat
1 set of 5 @ 65%
4 sets of 5 @ 55%
Accessories
Dumbbell Bench Press
3 sets of 8-12 with a mod. weight
High Box Step Up
3 sets of 8-12 reps with a moderate weight
Ab Wheel
(All reps with 4s eccentric)
3 sets of 6-10