Snatch: 0 kg
Clean & Jerk: 0 kg
Back Squat: 0 kg
Front Squat: 0 kg

SESSION 1

Hang Snatch above knee + below (1RM SN)

% Weight Reps
50% 2+2 ×3
60% 2+1 ×2
65% 2+1 ×2
70% 2+1 ×4

Snatch Hang PULL above knee (1RM of SN)

% Weight Reps
70% 4 ×2
80% 4 ×3

Back SQUAT (1RM of BS)

% Weight Reps
50% 5 ×2
60% 5 ×4

Snatch PRESS (with rubber band)

Sets Reps
3 8

SESSION 2

Muscle SNATCH+OHS

Sets Reps
3 4+2

PUSH PRESS (1RM of C&J)

% Weight Reps
50% 4 ×4

Good Morning + SQUAT

Sets Reps
3 8

Plate jump bodyweight

Sets Reps
3 6

SESSION 3

CLEAN from blocks below knee (1RM of C&J)

% Weight Reps
50% 3 ×2
60% 3 ×2
65% 3 ×2
70% 2 ×3

Clean PULL from blocks (1RM of C&J)

% Weight Reps
70% 4 ×1
80% 4 ×3
90% 3 ×2

Front SQUAT + JERK (1RM of C&J)

% Weight Reps
50% 2+3 ×2
60% 2+2 ×2
65% 2+2 ×2
70% 1+2 ×3

Glute BRIDGE

Sets Reps
2 20

CALF RAISE

Sets Reps
2 20

SESSION 4

Power SNATCH + Overhead SQUAT (1RM of SN)

% Weight Reps
50% 2+2 ×2
60% 2+1 ×2
65% 2+1 ×2
70% 1+1 ×4

Medium grip PULL (1RM of SN)

% Weight Reps
70% 4 ×2
80% 4 ×2

Back SQUAT (narrow feet) (1RM of BS)

% Weight Reps
50% 4 ×2
60% 4 ×4

Snatch PUSH PRESS (1RM of SN)

% Weight Reps
50% 6 ×3

Wrists Flexion

Sets Reps
2 20

SESSION 5

Power CLEAN + Power CLEAN below knee (1RM of C&J)

% Weight Reps
50% 1+3 ×3
60% 1+2 ×2
65% 1+2 ×2
70% 1+1 ×5

Deficit Clean PULL (1RM of C&J)

% Weight Reps
70% 4 ×3
80% 4 ×3
90% 3 ×1

Military PLANK

Sets Reps
3 30

Barbell Squat JUMP

Sets Reps
3 6