Day 1

• Technique Primer: Tall Snatch – 3 x 3 (light)
• Snatch – 75%x3x2, 80%x2x3
• Jerk – 75%x3x2, 80%x2x3
• Pause Front Squat + Front Squat – 70% x (1+1) x 5
• Floating Halting Snatch Deadlift (mid-thigh) – 100%x3, 105%x3x2
• Weighted Back Extension – 3×10 
• Hanging Leg Raise – 4 x max (30 reps minimum) 
• Reverse Crunch – 3 x max 

Day 2

• Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)
• Power Snatch – 70%x3x2, 75%x2x3
• Push Press – 70%x5x2, 75%x5x3
• Snatch Pull – 90%x3x2, 95%x3x3
• Back Extension – 3×15
• Weighted Plank – 4 x 20-30sec
• Standing Plate Twist – 3×15/side

Day 3

• Technique Primer: Tall Clean – 3 x 3 (light)
• Clean + Jerk Dip – 75% x (3+1) x 2, 80% x (2+1) x 3
• Power Jerk – 75%x3x2, 80%x2x3
• Back Squat – 85%x2x5
• Floating Halting Clean Deadlift (mid-thigh) – 100%x3, 105%x3x2
• Weighted Back Extension – 3×10
• Weighted Sit-Up – 4×10
• Crunch – 3 x max

Day 4 

• Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)
• Power Clean – 75%x3x2, 80%x2x3
• Overhead Squat – 75%x2, 80%x2x4
• Snatch Push Press – 70%x5x2, 75%x5x3 (% of snatch)
• Clean Pull – 90%x3x2, 95%x3x3
• Back Extension – 3×15
• Weighted Plank – 4 x 20-30sec
• Seated Plate Twist – 3×15/side

Day 5

• Technique Primer: Muscle Snatch – 5, 4, 3 (ascending weights)
• Snatch – HS
• Clean & Jerk – HS
• Pause Front Squat + Front Squat – 70% x (1+1) x 5
• Snatch Lift-Off – 115%x3x3
• Weighted Back Extension – 3×10
• Hanging Leg Raise – 4 x max (30 reps minimum)
• Sit-Up – 3 x max