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