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 Copyright © 2019 Damect Dominguez

All rights reserved. No part of this book may be reproduced or

transmitted in any form or by any means, without permission in
writing from the publisher.

Published in the United States of America

First Edition, February 2019

Book/Cover Design by Damect Dominguez

INTRODUCTION
If you really want to improve your snatch, clean & jerk, pulling, pushing
and overall squatting strength, give the 12 weeks in this Weightlifting
program your full dedication. The program is tough, so make sure your
nutrition, sleep, overall recovery, and mental game are on point! Before
you start, make sure to read the notes below. They’ll help maximize your
gains and keep you healthy.

Notes
1. Many of the weightlifting complexes in this program will have a time
component attached. For example, on Monday of Week 1:
Every 3 Minutes for 7 Rounds
1 Mid Hang Power Clean
1 Low Hang Power Clean
1 Jerk
Begin @ 60% of Max Clean & Jerk & Increase to Max 75%
While you should try to stay within the programmed time component,
you should never sacrifice a lift (effort, form, etc.) to stay within the time
constraints. If you remain focused, you should have between 2 and 2.5
minutes to rest after each complex—even after adding the weight for your
next lift, if needed. However, if for whatever reason you need more time,
take it.

2. It’s rare to find an athlete that will be able to complete every single rep
of this program at the programmed intensities for the entire 12 weeks.
Sometimes you’ll need to skip parts of the program, others times you’ll
need to skip a full day. From day to day, listen to your body. Sometimes
it’ll give you subtle cues, other times it will speak to you very loudly. The
more experience you gain as an athlete, the more you’ll know what to
listen to. “Obey the principles without being bound by them” (Bruce Lee).
However, don’t be surprised if one day 70% of your back squat feels like
50% and another day it feels like 110%—that’s part of training! Now some
practical advice:
• If you’re limited on time, or if your body just isn’t up for a full day of
training, always start by removing components from the latter ends
of the day as the workout components at the beginning of the day are
usually the most important.
Let’s take Monday of Week 4, as an example. For whatever reason, let’s
say you cannot complete an entire day of training. Well, keeping with
 the above suggestion, it would be ideal to complete the first snatch
complex and the squats, if possible, and skip the snatch pulls and
weighted back extensions, which come after.
• At times, you may also use your discretion as to which workout
components you’re going to keep and which you’re going to remove—
regardless of where they’re situated in the day’s programming. Of
course, this should never be based solely on what you want to do. It
can, however, be based on two factors:
a. You may want to keep certain portions of the day because they
address a weakness (despite that particular workout being at the
latter end of the day).
b. You may want to remove a certain portion of the day’s workout
because a specific body part needs rest (because of injury, fatigue,
or something else).
• On the days that you’re able to do everything but sticking to the
programmed loads isn’t realistic (remember, some days the weight
will feel extra heavy) go until the heaviest programmed percentage
that you can lift with proper form. Always let form dictate how much
you continue to lift. However, keep the reps the same. For example, on
Tuesday of Week 1 the following push presses are programmed:
Push Press
1 x 5 Reps @ 60%
1 x 4 Reps@ 63%
1 x 3 Reps @ 65%
1 x 3 Reps @ 68%
1 x 2 Reps @ 70%
% Based Off Max Clean & Jerk
Let’s say that at 68% of your max clean & jerk you simply cannot
complete a push press; or if you can, your form breaks down way
too much. In this case, stick to the last percentage you were able
to lift with good form, in this example 65% and use that for the
following sets. So, our final percentages for this workout would
look like this:
Push Press
1 x 5 Reps @ 60%
1 x 4 Reps@ 63%
1 x 3 Reps @ 65%
1 x 3 Reps @ 65%
1 x 2 Reps @ 65%
 • If and when you skip an exercise or a full training day, move on; don’t
try to make up for it by squeezing it into the next day’s training or by
doing a makeup day on your rest day.
3. Some days you will be told to “Increase to a Heavy Max for the Day.”
This is slightly different than testing for a 1-rep max. When we’re told to
“Increase to a Heavy Max for the Day” we’re staying within the limits of
our training. You should be lifting according to feel and stop when you’re
about to fail or, especially, when your form begins to break down. If you
were testing for a 1-rep max, you’d be lifting with a number in mind. You
may decide to sacrifice some form to get a lift and continue lifting even
after failure is in sight.

4. If no weight or percentage is specified, the lift should be performed as

heavy as possible while maintaining proper form.

5. Can you run this 12-week program alongside another training program
(endurance, functional fitness, etc.)? Ideally, no. Proper recovery is a
vital part of making gains in any training program and these 12 weeks
are tough enough that if you want to recover properly, you shouldn’t be
doing any other training. However, if you’re dead set on running another
program alongside this one, you’re going to have to limit how much of the
programming you complete. Follow the previously discussed guidelines
on how to remove components of the workouts. Done properly, you
should still achieve a considerable amount of gains.
WEEK 1
Monday
Every 3 Minutes for 7 Rounds Back Squat Clean Pulls Weighted Back
1 Mid Hang Power Clean 2 x 8 Reps @ 65% 4 x 4 Reps @ 93% of Extensions
1 Low Hang Power Clean 1 x 6 Reps @ 68% Clean & Jerk 4 x 6 Reps
1 Jerk 1 x 6 Reps @ 70%
Begin @ 60% of Max Clean & Jerk &
Increase to Max 75%

Tuesday
Every 2.5 Minutes for 7 Rounds Snatch Grip Lift Offs Drop Snatch
1 Snatch High Pull 1 x 5 Reps @ 80% 2 x 5 Reps @ 55%
1 Full Snatch 1 x 5 Reps @ 85% 2 x 4 Reps @ 60%
1 Overhead Squat 2 x 4 Reps @ 90% % Based Off Max Snatch
Begin @ 60% of Max Snatch & % Based Off Max
Increase to Max 75% Snatch

Wednesday
6 Sets Push Press Low Hang Clean Pulls Weighted GHD Sit-ups
2 Cleans 2 x 5 Reps @ 60% 4 x 3 Reps @ 93% of 4 x 8 Reps
Rest 1.5 Minutes Between Sets 1 x 4 Reps @ 63% Clean & Jerk
Begin @ 65% of Max Clean & Jerk & 2 x 3 Reps @ 65%
Increase to Max 78% % Based Off Max
Clean & Jerk

Thursday
Rest

Friday
Pause Front Squat Every 2.5 Minutes for Snatch High Pull
1 x 5 Reps @ 65% 7 Rounds 4 x 5 Reps @ 70% of
2 x 4 Reps @ 68% 1 Power Snatch Max Snatch
1 x 3 Reps @ 70% 1 Mid Hang Power
1 x 2 Reps @ 73% Snatch
Begin at 60% of Max
Snatch & Increase to
Max 75%

Saturday
Every 2.5 Minutes for 4 Rounds Good Mornings Neutral Grip Dumbbell Conditioning
1 Power Clean 8, 8, 6, 6 Reps Push Press* 3 Rounds
1 Mid Hang Power Clean 12, 10, 8, 8 Reps 6 Muscle Snatches @
2 Jerks *Use Two Dumbbells, 50% of Max Snatch
Begin @ 60% of Max Clean & Jerk & One In Each Hand 10 Strict Pull-ups
Increase to Max 70% 12 GHD Sit-ups
-rest 4 minutes- Rest 1 Minute
Every 2 .5 Minutes for 4 Rounds Between Rounds
1 Power Clean
1 Jerk
Begin @ the Last Weight From Part 1
and Increase to Max 80%

Sunday
Rest
WEEK 2
Monday
Every
Monday 2.5 Minutes for 7 Rounds Back Squat Snatch Pulls Weighted Back
WEEK 2
1 Full Snatch
Every 2.5 Minutes for 7 Rounds 1 x 6 Squat
Back Reps @ 65% 4 x 4 Reps
Snatch @ 98% of
Pulls ExtensionsBack
Weighted
LowSnatch
1 Full
Monday Hang Snatch 68%
1 x 6 Reps @ 65% Max
4 x 4 Snatch
Reps @ 98% of 4 x 8 Reps
Extensions
1 Mid 2.5
Low
Every Hang Snatchfor 7 Rounds
Minutes 1 x6
Back 5 Squat 70%
Reps @ 68% Max
SnatchSnatch
Pulls 4 x 8 Reps Back
Weighted
Begin
1 @ 65%Snatch
Mid Snatch
Full Hang of Max Snatch & 2 xx 6
1 Reps @
5 Reps @ 65%
75%
70% 4 x 4 Reps @ 98% of Extensions
Increase
Begin
1 Low @ to Max
65%
Hang 80% Snatch &
of Max
Snatch 2
1x5 6 Reps @ 75%
68% Max Snatch 4 x 8 Reps
Increase
1 Mid Hang to Max 80%
Snatch 1 x 5 Reps @ 70%
Tuesday
Begin @ 65% of Max Snatch & 2 x 5 Reps @ 75%
Every
Tuesday2.5to
Increase Minutes
Max 80%for 5 Rounds Clean Grip Romanian Mid Hang Clean High
1 Power
Every 2.5Clean
Minutes for 5 Rounds Deadlifts
Clean Grip Romanian PullsHang Clean High
Mid
2
1 Push Presses
Power
Tuesday Clean 1 x 6 Reps @ 80%
Deadlifts 4 x 5 Reps @ 73% of
Pulls
Begin
2
Every atPresses
Push2.5 55% of Max
Minutes forClean &
5 Rounds 1x6 5 Reps
Clean Grip @ 85%
80%
Romanian Max
4 Clean
x 5Hang
Mid & Jerk
Reps Clean
@ 73% of
High
Jerk
Beginand
1 Power Increase
at 55%
Clean to Max
of Max 70%
Clean & 2
1 x54 Reps @ 85%
Deadlifts 90% Max
Pulls Clean & Jerk
-rest
Jerk
2 Push4 minutes-
and Increase to Max 70%
Presses %xBased
2
1 4 RepsOff
6 @Clean
90% & Jerk
80% 4 x 5 Reps @ 73% of
Every
-rest 42.5
Begin Minutes
atminutes-
55% forClean
of Max 5 Rounds
& Max
%xBased
1 5 RepsOff
@Clean
85% & Jerk Max Clean & Jerk
2 Cleans
Every 2.5 Minutes for
Jerk and Increase to Max 5 Rounds
70% Max
2 x 4 Reps @ 90%
1 Jerk
2 Cleans
-rest 4 minutes- % Based Off Clean & Jerk
Begin
1 @ the
Jerk 2.5
Every Last Weight
Minutes From
for 5 Rounds Max
Part
Begin
2 1@
Cleansand
theIncrease to Max
Last Weight 80%
From
Part
1 Jerk1 and Increase to Max 80%
Begin @ the Last Weight From
Part 1 and Increase to Max 80%
Wednesday
7 Sets
Wednesday 6 Sets Weighted GHD Sit-ups
1 Sets
7 Pause Snatch (Pause Right 2 Sets
6 Drop Snatches 5 x 6 Reps GHD Sit-ups
Weighted
Above
1 Pausethe
Wednesday Knees(Pause
Snatch For 3-4
Right Overhead
2 Drop Squats
Snatches 5 x 6 Reps
Seconds)
Above
7 Sets the Knees For 3-4 @
2 65% of Max
6 Overhead
Sets Snatch
Squats Weighted GHD Sit-ups
Rest
1 Pause2 Minutes
Seconds) Snatch Between Sets
(Pause Right @Drop
2 65% Snatches
of Max Snatch 5 x 6 Reps
Begin
Rest 2@
Above 65%
Minutes
the ofBetween
Knees Max Snatch
For 3-4 Sets& 2 Overhead Squats
Increase
Begin
Seconds) to Max
@ 65% 83% Snatch &
of Max @ 65% of Max Snatch
Increase
Rest to MaxBetween
2 Minutes 83% Sets
Thursday
Begin @ 65% of Max Snatch &
Rest
Thursday
Increase to Max 83%
Rest
Friday
Thursday
Pause
Rest Front Squat
Friday Every 2.5 Minutes for 6 Pause Push Press Weighted Back
1 x 4 Reps
Pause Front@Squat
65% Rounds
Every 2.5 Minutes for 6 1 x 4 @Push
Pause 63%Press ExtensionsBack
Weighted
1 x 4 Reps @ 65%
Friday 68% 1 Clean Lift Off
Rounds 2 x 4 @ 63%
1 65% 4 x 6 Reps
Extensions
1 x 4 Reps
Pause 70%
Front@Squat
68% 1 Power
Clean
Every Clean
2.5Lift Off
Minutes for 6 2 x43 @Push
Pause 68%Press
65% 4 x 6 Reps Back
Weighted
1 xx 4
1 3 Reps
Reps @ @ 65%
73%
70% Jerk Clean
1 Power
Rounds %xBased
2
1 Off Clean &
3 @ 63%
4 68% Extensions
1
1 xx 3
4 Reps
Reps @ @ 75%
73%
68% Begin
Jerk @Lift
1 Clean 65% Offof Max Clean & Jerk
2 4Max
%xBased Off Clean &
@ 65% 4 x 6 Reps
1x4 3 Reps @ 70%
75% Jerk
Begin
1 &@
Power Increase
65% ofto
Clean Max
Max 80%&
Clean Jerk
2 x 3Max
@ 68%
1 x 3 Reps @ 73% Jerk
1 & Increase to Max 80%
Jerk % Based Off Clean &
1 x 3 Reps @ 75% Begin @ 65% of Max Clean & Jerk Max
Saturday Jerk & Increase to Max 80%
7 Sets
Saturday Sotts Press Conditioning
1 Sets
7 Power Snatch 4 x 5 Reps
Sotts Press 4 Rounds
Conditioning
Rest 1.5 Minutes
1 Power
Saturday Snatch Between Sets 4 x 5 Reps 10 Kettlebell Overhead
4 Rounds
Begin
Rest
7 @ Minutes
Sets1.5 65% of Max SnatchSets
Between & Sotts Press Squat
10 (5 Per Arm)
Kettlebell
Conditioning Overhead
Increase
Begin
1 Power to Max
@ Snatch
65% 80% Snatch &
of Max 4 x 5 Reps 10Rounds
Strict
Squat
4 Pull-ups
(5 Per Arm)
Increase to Max 80%
Rest 1.5 Minutes Between Sets 6 Tall
10 BoxPull-ups
Strict Jumps
Kettlebell (30/24)
Overhead
Begin @ 65% of Max Snatch & 6 Tall Box
Squat Jumps
(5 Per Arm)(30/24)
Increase to Max 80% 10 Strict Pull-ups
Sunday 6 Tall Box Jumps (30/24)
Rest
Sunday
Rest
Sunday
Rest
WEEK 3
Monday
Every 2.5 Minutes for 7 Rounds Back Squat Clean Pulls Weighted Back
1 High Hang Clean 1 x 5 Reps @ 68% 4 x 4 Reps @ 98% of Max Extensions
1 Mid Hang Clean 1 x 4 Reps @ 70% Clean & Jerk 5 x 5 Reps
1 Jerk 2 x 3 Reps @ 75%
Begin @ 70% of Max Clean & 2 x 3 Reps @ 80%
Jerk & Increase to Max 85%

Tuesday
Every 2.5 Minutes for 5 Rounds 5 Sets Weighted GHD Sit-ups
1 Snatch High Pull 3 Snatch Grip Push Presses 5 x 10 Reps
1 Low Hang Snatch 2 Overhead Squats
1 Mid Hang Snatch @ 65-70% of Max Snatch
Begin @ 70% of Max Snatch &
Increase to Max 85%

Wednesday
7 Sets Power Jerk Clean Grip Lift Off
1 Pause Power Clean (Pause 1 x 6 Reps @ 68% 1 x 5 Reps @ 83%
Right Above the Knees for 3-4 1 x 5 Reps @ 70% 1 x 4 Reps @ 88%
Seconds) 1 x 4 Reps @ 75% 2 x 3 Reps @ 93%
1 Power Clean 2 x 3 Reps @ 80% % Based Off Clean & Jerk
1 Jerk % Based Off Clean & Jerk Max Max
Rest 2 Minutes Between Sets
Begin @ 70% of Max Clean &
Jerk & Increase to Max 80%

Thursday
Rest

Friday
Pause Front Squat Every 2 Minutes for 6 Rounds Snatch Grip Romanian Weighted Back
1 x 5 Reps @ 68% 2 Power Snatches Deadlifts Extensions
1 x 4 Reps @ 70% Begin @ 65% of Max Snatch & 1 x 6 @ 80% 4 x 10 Reps
1 x 3 Reps @ 73% Increase to Max 85% 1 x 5 @ 85%
1 x 2 Reps @ 75% 2 x 4 @ 90%
1 x 2 Reps @ 78% % Based Off Max Snatch

Saturday
7 Sets High Hang Clean High Pull Conditioning
2 Cleans 4 x 4 Reps @ 73-75% of Max 3 Rounds
1 Push Press Clean & Jerk 10 Alternating In-place
Rest 2 Minutes Between Sets Front Rack Kettlebell
Begin @ 65% of Max Clean & Lunges*
Jerk & Increase to Max 85% 12 Kettlebell Hang
Snatches (6 Per Arm)
15 Ring Push-ups
*Use Two Kettlebells, One
In Each Hand
Rest 1 Minute Between
Rounds

Sunday
Rest
WEEK 4
WEEK 4
Monday
WEEK 4
Every 3 Minutes for 7 Rounds
Monday Back Squat Snatch Pulls Weighted Back
Monday
1 High3Hang
Every Snatch
Minutes for 7 Rounds 1 x 4 Squat
Back Reps @ 75% 4 x 4 Reps
Snatch @103% of Max
Pulls Extensions
Weighted Back
Every
1 Low 3Hang
1 High Minutes
Hang for 7 Rounds
Snatch
Snatch Back 3 Squat
2 xx 4
1 Reps @
Reps @ 75%
80% Snatch
4 Pulls
x 4 Reps @103% of Max Weighted
4 x 8 Reps Back
Extensions
1
1 High
Begin
Low @ Hang Snatch
70%Snatch
Hang of Max Snatch & 1
2 xx 4
2 3 Reps
2 Reps @
@ 75%
85%
80% 4 x 4 Reps @103% of Max
Snatch Extensions
4 x 8 Reps
1 Low @
Increase
Begin Hang Snatch
to Max
70% 90% Snatch &
of Max 2 xx 2
2 3 Reps
Reps @
@ 85%
80% Snatch 4 x 8 Reps
Begin @ 70%
Increase of Max
to Max 90% Snatch & 2 x 2 Reps @ 85%
Increase
Tuesday to Max 90%
Every 2.5 Minutes for 7 Rounds
Tuesday Clean Grip Lift Offs Push Press
Tuesday
1 Clean
Every 2.5High Pull for 7 Rounds
Minutes 1 x5@
Clean 85%
Grip Lift Offs 1 x 5 Reps
Push Press@ 60%
Every
1 Power
1 Clean2.5High
Minutes
Pull for 7 Rounds
Clean Clean
1 xx 5
1 4@Grip
@ 90%
85%Lift Offs Push
1 xx 5
1 Press@63%
4 Reps
Reps@ 60%
1 Clean High
1 Jerk
Power Pull
Clean 1
1 xx 5
2 4@
4 @ 85%
95%
90% 1
1 xx 5
4 Reps
3 Reps@@63%
60%
65%
1 Power
Begin
1 Jerk @ Clean
70% of Max Clean & 1
%xxBased
2 4@
4 @ 95%
90%
Off Clean & Jerk Max 1 xx 3
1 4 Reps@
3 Reps @63%
Reps @ 68%
65%
1 Jerk
Jerk
Begin&@ Increase
70% ofto Max
Max 85%&
Clean 2
%xBased
4 @ 95%
Off Clean & Jerk Max 1
1 xx 3
2 Reps
3 Reps @
@ 65%
70%
68%
Begin
Jerk &@ 70% ofto
Increase Max
MaxClean
85%& % Based Off Clean & Jerk Max 1
1 xxBased
% 3
2 Reps @
RepsOff 68%
@Max
70%Clean &
Jerk & Increase to Max 85% 1 xBased
Jerk
% 2 RepsOff
@Max
70%Clean &
Wednesday %
JerkBased Off Max Clean &
6 Sets
Wednesday Snatch Grip Romanian Jerk
Weighted GHD Sit-ups
Wednesday
2
6 Snatches
Sets Deadlifts
Snatch Grip Romanian 5 x 10 RepsGHD Sit-ups
Weighted
6 Sets2.5 Minutes Between Sets
Rest
2 Snatches Snatch
1 x 5 @Grip
Deadlifts85%Romanian Weighted
5 x 10 RepsGHD Sit-ups
2 Snatches
Begin
Rest @ Minutes
2.5 65% of Max SnatchSets
Between & Deadlifts
2 xx 5
1 5@@ 85%
90% 5 x 10 Reps
Rest
Begin2.5
@ Minutes
Increase to Max
65% Between
90%
of Max SnatchSets
& 1
2 xx 5
2 5@
4 @ 85%
95%
90%
Begin @ 65%
Increase of Max
to Max 90% Snatch & 2
%xxBased
2 5@
4 @ 95%
90%
Off Max Snatch
Increase to Max 90% 2
%xBased
4 @ 95%
Off Max Snatch
Thursday % Based Off Max Snatch
Rest
Thursday
Thursday
Rest
Rest
Friday
Every
Friday3 Minutes for 6 Rounds Power Jerk Pause Front Squat
Friday
1 Clean
Every 3 Minutes for 6 Rounds 1 x 3 Reps
Power Jerk@ 65% 1 x 4 Reps
Pause Front@Squat
70%
Every
1
1 Low
Clean3Hang
Minutes
Cleanfor 6 Rounds Power
1
1 xx 3 Jerk@
3 Reps
Reps @ 70%
65% Pause
1
1 xx 3 Front@
4 Reps
Reps @Squat
75%
70%
1 Clean
Begin
1 Low @ 70%Clean
Hang of Max Clean & 1 xx 3
1 3 Reps @
2 Reps @ 70%
65%
75% 1 xx 3
1 4 Reps @
3 Reps @ 75%
70%
78%
1 Low
Jerk
Begin&@ Hang
70%Clean
Increaseofto Max
Max 90%&
Clean 1
1 xx 3
2 2 Reps
2 Reps @@ 70%
80%
75% 1
1 xx 3
2 3 Reps
2 Reps @@ 75%
80%
78%
Begin&@
Jerk 70% ofto
Increase Max
MaxClean
90%& 1 xx 2
2 2 Reps
Reps @@ 80%
75% 1 xx 2
2 3 Reps
Reps @@ 80%
78%
Jerk & Increase to Max 90%
Saturday 2 x 2 Reps @ 80% 2 x 2 Reps @ 80%
Every 2.5 Minutes for 4 Rounds
Saturday Good Mornings Conditioning
Saturday
1 Snatch
Every 2.5High Pull for 4 Rounds
Minutes 10, 8, Mornings
Good 6, 6 Reps 3 Rounds
Conditioning
Every
1
1 Power2.5Snatch
Snatch Minutes
High Pull for 4 Rounds Good
10, 8, Mornings
6, 6 Reps Conditioning
16 Russian Kettlebell
3 Rounds
1 Power
1 Snatch
Overhead High Pull
Squat
Snatch 10, 8, 6, 6 Reps 3 Rounds
Swings
16 Russian Kettlebell
1
1 Power
Begin @ Snatch
Overhead 70%Squat
of Max Snatch & 16
8 Russian
Barbell
Swings Kettlebell
Strict Presses
1 Overhead
Increase
Begin @ 70% Squat
to Max 80% Snatch &
of Max Swings
5 Barbell
8 Tall BoxStrict
Jumps (30/24)
Presses
Begin @ 70%
Increase of Max
to Max 80% Snatch & 8
5 Barbell
Tall BoxStrict
Jumps Presses
(30/24)
Increase to Max 80% 5 Tall Box Jumps (30/24)

Sunday
Rest
Sunday
Sunday
Rest
Rest
WEEK 5
Monday
Every 3 Minutes for 7 Rounds Back Squat Clean Pulls
1 Power Clean 1 x 5 Reps @ 65% 4 x 4 Reps @ 93% of Max
1 Clean 1 x 5 Reps @ 68% Clean & Jerk
1 Jerk 1 x 4 Reps @ 70%
Begin @ 60% of Max Clean & 1 x 4 Reps @ 75%
Jerk & Increase to Max 75%

Tuesday
Every 2 Minutes for 7 Rounds 6 Sets Weighted Back Extensions
1 Snatch 1 Drop Snatches 4 x 6 Reps
Begin @ 60% of Max Snatch & 2 Overhead Squats
Increase to Max 80% @ 60-70% of Max Snatch

Wednesday
6 Sets Push Press Clean Grip Romanian
1 Low Hang Clean 1 x 5 Reps @ 60% Deadlifts
1 High Hang Clean 1 x 4 Reps @ 65% 1 x 5 Reps @ 80%
Rest 1.5 Minutes Between Sets 2 x 3 Reps @ 70% 1 x 5 Reps @ 85%
Begin @ 65% of Max Clean & % Based Off Clean & Jerk Max 2 x 4 Reps @ 90%
Jerk & Increase to Max 80% % Based Off Clean & Jerk
Max

Thursday
Rest

Friday
Pause Front Squat Every 2.5 Minutes for 7 Rounds Snatch High Pull
1 x 4 Reps @ 65% 2 Power Snatches 4 x 4 Reps @ 73% of Max
1 x 4 Reps @ 68% 1 Mid Hang Power Snatch Snatch
1 x 3 Reps @ 70% Begin at 60% of Max Snatch &
1 x 2 Reps @ 73% Increase to Max 75%

Saturday
Rest

Sunday
Rest
WEEK 6
WEEK 6
Monday
Every 2.5 Minutes for 5 Rounds
Monday Snatch Front Squat Weighted Back
1 Snatch
Every 2.5Pull
Minutes for 5 Rounds 1 x 2 Reps @ 78%
Snatch 1 x 6 Reps
Front Squat@ 65% ExtensionsBack
Weighted
Mid Hang
1 Snatch PullSnatch 1 xx 2
1 1 Reps
Rep @@80%
78% 1 xx 6
1 6 Reps
Reps @
@ 65%
68% 5 x 5 Reps
Extensions
Low Hang Snatch
1 Mid 2 x 1 Rep @ 80%
1 83% 70%
1 x 6 Reps @ 68% 5 x 5 Reps
Begin
1 Low @ 70%Snatch
Hang of Max Snatch & %xBased
2 1 RepOff Max Snatch
@ 83% 2 xx 6
1 2 Reps
Reps @
@ 70%
73%
Increase
Begin to Max
@ 70% 78% Snatch &
of Max % Based Off Max Snatch 2 x 2 Reps @ 73%
Increase to Max 78%

Tuesday
Every 2.5 Minutes for 5 Rounds
Tuesday 2 Cleans + 1 Jerk Clean Grip Lift Offs Push Press
1 Low 2.5
Every Hang Clean High
Minutes for 5Pull
Rounds 1 Cleans
2 x 2 Reps+ @ 78%
1 Jerk 1 x 5 Reps
Clean Grip @
Lift85%
Offs 1 x 5 Reps
Push Press@ 60%
Power
1 Low Clean
Hang Clean High Pull 1x2 1 Reps
Rep @ @80%
78% 1x5 4 Reps @ 85%90% 1x5 4 Reps @ 60%
63%
Jerk Clean
1 Power 2 x 1 Rep @ 80%
1 83% 2x4
1 3 Reps @ 90%95% 1 xx 4
1 3 Reps
Reps @
@ 63%
65%
Begin
1 Jerk @ 65% of Max Clean & %xBased
2 1 RepOff Max Clean & Jerk
@ 83% %xBased
2 3 RepsOff
@Max95%Clean & 68%
1 x 3 Reps @ 65%
Jerk &@
Begin Increase
65% ofto Max
Max 78%&
Clean % Based Off Max Clean & Jerk Jerk
% Based Off Max Clean & 1 xx 3
1 3 Reps
Reps @
@ 68%
70%
Jerk & Increase to Max 78% Jerk %xBased
1 Off
3 Reps @Max
70%Clean
& Jerk
% Based Off Max Clean
Wednesday & Jerk
7 Sets
Wednesday 6 Sets 5 Sets
1 Sets
7 Pause Snatch (Pause Right 3 Sets
6 Tempo Snatch Grip Deadlifts 3 Sets
5 Snatch Grip Push
Above
1 Pausethe Knees
Snatch for 3-4
(Pause Right (4-second
3 Concentric
Tempo Snatch Phase)
Grip Deadlifts Presses
3 Snatch Grip Push
Seconds)
Above the Knees for 3-4 Begin @ 90%
(4-second of Max Snatch
Concentric Phase) & 2 Overhead Squats
Presses
1 Snatch
Seconds) Increase
Begin to Max
@ 90% 120%Snatch &
of Max @Overhead
2 68-73% ofSquats
Max Snatch
Rest
1 2 Minutes Between Sets
Snatch Increase to Max 120% @ 68-73% of Max Snatch
Begin2@
Rest 70% ofBetween
Minutes Max Snatch
Sets&
Increase
Begin to Max
@ 70% 83% Snatch &
of Max
Increase to Max 83%
Thursday
Rest
Thursday
Rest
Friday
1 Clean & Jerk
Friday Clean Pulls Pause Back Squat Weighted Back
x 3 Reps
1 Clean @ 78%
& Jerk 5 x 4 Reps
Clean Pulls@ 100% of Max 1 x 4 Reps
Pause Back@Squat
68% ExtensionsBack
Weighted
1
1 xx 2
3 Reps
Reps @@ 80%
78% Clean & Jerk
5 x 4 Reps @ 100% of Max 1
1 xx 3
4 Reps
Reps @
@ 70%
68% 4 x 10 Reps
Extensions
1x2 1 Reps
Rep @ @83%
80% Clean & Jerk 1x3 2 Reps @ 70%
73% 4 x 10 Reps
3
1 xx 1
1 Rep
Rep @@ 85%
83% 2
1 xx 2
2 Reps
Reps @
@ 75%
73%
%xBased
3 1 RepOff Max Clean & Jerk
@ 85% 2 x 2 Reps @ 75%
% Based Off Max Clean & Jerk
Saturday
Power
Saturday Position Snatch Sotts Press Conditioning
1 x 3 Reps
Power @ 70%
Position Snatch 5 x 4 Reps
Sotts Press 4 Rounds
Conditioning
1
1 xx 2
3 Reps
Reps @@ 73%
70% 5 x 4 Reps 5
4 Muscle
Rounds Snatches @ 55%
1 x 2 Reps @ 73%75% ofMuscle
5 Max Snatch
Snatches @ 55%
1
1 xx 2
2 Reps
Reps @@ 78%
75% 8
ofStrict Ring Dips
Max Snatch
1x2 1 Reps
Rep @ @80%
78% 10Strict
8 StrictRing
Chin-ups
Dips
1
1 xx 1
1 Rep
Rep @@ 83%
80% 10 Strict Chin-ups
%xBased
1 1 RepOff Max Snatch
@ 83%
% Based Off Max Snatch
Sunday
Rest
Sunday
Rest
WEEK 7
Monday
Every 3.5 Minutes for 6 Rounds 1 Clean & Jerk Front Squat Clean Pull
1 Clean 1 x 2 Reps @ 80% 1 x 6 Reps @ 65% 5 x 3 @ 103%
1 Mid Hang Clean 1 x 2 Reps @ 83% 1 x 6 Reps @ 68%
1 Jerk 1 x 1 Rep @ 85% 1 x 4 Reps @ 73%
Begin @ 70% of Max Clean & 1 x 1 Rep @ 87% 2 x 4 Reps @ 78%
Jerk & Increase a Heavy Max for % Based on Max Complex
the Day From Part 1

Tuesday
Every 3 Minutes for 6 Rounds 1 Snatch Snatch Grip Romanian Weighted Back
1 Snatch Pull 1 x 2 Reps @ 80% Deadlifts Extensions
1 Low Hang Snatch 1 x 2 Reps @ 83% 1 x 5 @ 85% 5 x 10 Reps
Begin @ 70% of Max Snatch & 1 x 1 Rep @ 85% 2 x 5 @ 90%
Increase a Heavy Max for the 1 x 1 Rep @ 87% 2 x 5 @ 95%
Day % Based on Max Complex % Based Off Max Snatch
From Part 1

Wednesday
7 Sets Power Jerk Clean Grip Lift Off
2 Power Cleans 1 x 3 Reps @ 68% 1 x 5 @ 83%
Rest 2 Minutes Between Sets 1 x 3 Reps @ 70% 1 x 5 @ 88%
Begin @ 70% of Max Clean & 1 x 3 Reps @ 75% 1 x 4 @ 93%
Jerk & Increase to Max 85% 2 x 2 Reps @ 80% 1 x 3 @ 98%
% Based Off Max Clean & Jerk % Based Off Max Clean &
Jerk

Thursday
Rest

Friday
1 Snatch 5 Sets Pause Back Squat Weighted GHD Sit-ups
1 x 3 Reps @ 78% 3 Snatch Grip Push Presses 1 x 4 Reps @ 70% 5 x 5 Reps
1 x 2 Reps @ 80% @ 65-75% of Max Snatch 1 x 3 Reps @ 73%
2 x 1 Reps @ 83% 1 x 2 Reps @ 75%
3 x 1 Rep @ 87% 2 x 2 Reps @ 78%
% Based Off Max Snatch

Saturday
2 Power Cleans + 1 Jerk Mid Hang Clean High Pulls Conditioning
1 x 3 Reps @ 70% 4 x 3 Reps @ 70-78% of Max 4 Rounds
1 x 2 Reps @ 75% Clean & Jerk 10 Dumbbell Strict Presses
1 x 2 Reps @ 78% 15 Ring Push-ups
1 x 1 Rep @ 80% 200 Meter Run
1 x 1 Rep @ 83% Rest 1 Minute Between
2 x 1 Rep @ 87% Rounds
% Based Off Max Clean & Jerk

Sunday
Rest
WEEK 8
WEEK 8
Monday
WEEK 8
Monday
Every 3.5 Minutes for 7 Rounds Snatch Front Squat Weighted Back
Monday
1 Mid 3.5
Every Hang Snatchfor 7 Rounds
Minutes 1 x 1 Rep @ 85%
Snatch 1 x 6 Reps
Front Squat@ 70% ExtensionsBack
Weighted
1 Snatch
Mid
Every Hang
3.5 Snatchfor 7 Rounds
Minutes 1 x 1 Rep @ 87%
Snatch 85% 1 x65 Reps
Front 73%
Squat@ 70% 4 x 6 Reps Back
Extensions
Weighted
Overhead
1 Snatch
Mid Squat
Hang Snatch 90%
1 x 1 Rep @ 87%
85% 1x5 4 Reps @ 73%
6 78%
70% 4 x 6 Reps
Extensions
Begin
1 @ 70%Squat
Overhead
Snatch of Max Snatch & 93%
1 x 1 Rep @ 90%
87% 2x4
1 3 Reps @ 78%
5 83%
73% 4 x 6 Reps
Increase
Begin
1 Overheadto aSquat
@ 70% Heavy
of MaxMax for &
Snatch the %xBased
1 1 Repon
@ Max
90% Complex From
93% 2
1x3 4 Reps @ 83%
78%
Day @ 70%
Increase
Begin to a Heavy
of MaxMax for &
Snatch the Part
%
1 11Repon
xBased @ Max
93% Complex From 2 x 3 Reps @ 83%
Day
Increase to a Heavy Max for the Part 1 on Max Complex From
% Based
Day Part 1
Tuesday
Tuesday
Every 3.5 Minutes for 5 Rounds 2 Cleans + 1 Jerk Push Press
Tuesday
1 Clean
Every Pull
3.5 Minutes for 5 Rounds 1 Cleans
2 x 1 Rep+@1 Jerk
85% 1 x 4 Reps
Push Press@ 65%
1 Low 3.5
Clean
Every Hang
Pull Clean for 5 Rounds
Minutes 1
2 xCleans
1 Rep+@1 Jerk
85% 1 x4
Push3 Reps
Press@ 68%
65%
Jerk Hang
1 Low
Clean Pull Clean 1 xClean
1 Rep+ @
1 Jerk
85% 1x3 70%
4 Reps @ 68%
65%
Begin
1 Low @
Jerk 70%Clean
Hang of Max Clean & x 1 Rep+ @
1 Clean 87%
1 Jerk 73%
1 x 3 Reps @ 70%
68%
Jerk
Jerk&@
Begin
1 Increase
70% ofaMax
Heavy Max
Clean & for 1 xClean
1 Rep+ @ 90%
87%
1 Jerk 2x3
1 2 Reps @ 73%
75%
70%
the Day
Jerk
Begin&@ Increase
70% ofaMax
Heavy Max
Clean & for 1 x 1 Rep @ 87%93%
90% %xBased
2
1 3 RepsOff
2 @Max
73%Clean
75%
the
JerkDay
& Increase a Heavy Max for %xBased
1 1 Repon@ Max
90% Complex From
93% & xJerk
%
2 Based
2 RepsOff
@Max
75%Clean
the Day Part
%
1 11Repon
xBased @ Max
93% Complex From &
% Jerk
Based Off Max Clean
Part 1 on Max Complex From
% Based & Jerk
Wednesday Part 1
Wednesday
7 Sets 6 Sets Snatch Grip Lift Off
Wednesday
1 Sets
7 Snatch High Pull 2 Sets
6 Drop Snatches 1 x 5 @Grip
Snatch 93%Lift Off
1
7 Snatch
Sets High Pull 3 Drop
2
6 Overhead
Sets Squats
Snatches 1 x54 @Grip
Snatch 98%Lift Off
93%
Rest
1 2.5 Minutes
Snatch High PullBetween Sets @Overhead
3
2 70-80%
Drop ofSquats
Max Snatch
Snatches 2x4
1 100%
5 @ 98%
93%
Begin
Rest
1 @ Minutes
2.5
Snatch 70% of Max SnatchSets
Between & @ 70-80% ofSquats
3 Overhead Max Snatch %xBased
2
1 Off Max Snatch
4 @ 100%
98%
Increase
Begin
Rest 2.5 to Max
@ Minutes
70% 93%
of Max SnatchSets
Between & @ 70-80% of Max Snatch %
2 xBased Off Max Snatch
4 @ 100%
Increase to Max
Begin @ 70% 93% Snatch &
of Max % Based Off Max Snatch
Increase to Max 93%
Thursday
Thursday
Rest
Thursday
Rest
Friday
Rest
Friday
1 Clean & Jerk Pause Back Squat Clean Pull Weighted Back
Friday
1 x 2 Reps
Clean @ 80%
& Jerk 1 x 4 Reps
Pause Back@Squat
78% 5x3@
Clean 105% of Max
Pull Extensions
Weighted Back
1 xClean
2 Reps 85%
@ 80%
& Jerk 1 x43 Reps
Pause 70%
Back@Squat
78% 5 x3@
Clean & Jerk of Max
105%
Pull 4 x 10 RepsBack
Extensions
Weighted
2x2
1 1 Reps
Rep @@87%
85%
80% 1x3 2 Reps @ 70%
4 73%
78% Clean
5x3@ & 105%
Jerk of Max 4 x 10 Reps
Extensions
3x1
2
1 2 Rep
Reps@ 93%
@87%
85% 2x2
1 75%
3 Reps @ 73%
70% Clean & Jerk 4 x 10 Reps
%xBased
3
2 1 RepOff Max Clean & Jerk
@ 93%
87% 2
1 x 2 Reps @ 75%
73%
%
3 xBased
1 RepOff Max Clean & Jerk
@ 93% 2 x 2 Reps @ 75%
Saturday
% Based Off Max Clean & Jerk
Saturday
Power Snatch 5 Sets Conditioning
Saturday
1 x 3 Reps
Power @ 75%
Snatch 2-3
5 Snatch Grip Push Presses
Sets 3 Rounds
Conditioning
1 x3
Power2 Reps 80%
@ 75%
Snatch @Sets
2-3
5 68-80%
Snatch of Max
Grip Snatch
Push Presses 10Rounds
3 Double Kettlebell
Conditioning
1x2 83%
3 Reps @ 80%
75% @
2-368-80%
Snatch of Max
Grip Snatch
Push Presses Alternating
10
3 Rounds Front Rack
Double Kettlebell
1x2 1 Reps
Rep @@85%
83%
80% @ 68-80% of Max Snatch Step-ups
Alternating
10 Front Rack
Double Kettlebell
1x1 2 Rep
Reps@ 87%
@85%
83% 15 Russian Kettelbell
Step-ups
Alternating Front Rack
2 x 1 Rep @ 87%
1 90%
85% Swings
15 Russian Kettelbell
Step-ups
%xBased
2
1 1 RepOff Max Snatch
@ 90%
87% Rest 1 Minute
Swings
15 Russian Between
Kettelbell
%
2 xBased
1 RepOff Max Snatch
@ 90% Rounds
Rest 1 Minute Between
Swings
% Based Off Max Snatch Rounds
Rest 1 Minute Between
Sunday Rounds
Sunday
Rest
Sunday
Rest
Rest
WEEK 9
WEEK 9
Monday
WEEK 9
Every
Monday 3 Minutes for 7 Rounds Front Squat Clean Pulls
1 Clean
Monday
Every 3 Minutes for 7 Rounds 1 xFront
6 @ 65%
Squat 4 xClean
3 Reps @ 100% of
Pulls
1 Jerk
Every
Clean3 Minutes for 7 Rounds 1 x1 5x Reps
Front @@
Squat
6 Reps 68%
65% Cleanx 3&Reps
Clean
4 Jerk @ 100% of
Pulls
Begin
1 Clean
Jerk @ 60% of Max Clean & 1 x1 5x Reps
5 @@
6 Reps 70%
65%
68% 4 x 3 Clean
Max Reps @ 100% of
& Jerk
Jerk
1 &@
Jerk
Begin Increase
60% ofto Max
Max 80%&
Clean 1 x1 5x Reps @@
5 Reps 73%
68%
70% Max Clean & Jerk
Begin&@
Jerk 60% ofto
Increase Max
Max Clean
80%& 70%
1 x 5 Reps @ 73%
Tuesday
Jerk & Increase to Max 80% 1 x 5 Reps @ 73%
Every
Tuesday2.5 Minutes for 7 Rounds 6 Sets Weighted Back Extensions
1 Snatch
Tuesday
Every 2.5 Minutes for 7 Rounds 2 Drop
6 SetsSnatches 5 xWeighted
5 Reps Back
Begin
Every
1 @ 60%
2.5
Snatch of Max
Minutes forClean &
7 Rounds 2 Overhead
6 Drop
2 Squats
Sets Snatches Weighted Back
Extensions
Jerk
1 &@
Snatch
Begin Increase
60% ofto Max
Max 83% &
Snatch @265-73% of Max
Drop Snatches
Overhead Snatch
Squats Extensions
5 x 5 Reps
Begin @ 60%
Increase of Max
to Max 83% Snatch & 2 Overhead
@ 65-73% ofSquats
Max Snatch 5 x 5 Reps
Increase to Max 83% @ 65-73% of Max Snatch
Wednesday
Clean & Jerk
Wednesday Push Press Clean Grip Romanian
1 x 3 Reps
Wednesday
Clean @ 75%
& Jerk 1 xPush
4 Reps @ 60%
Press Deadlifts
Clean Grip Romanian
1 x32 Reps
Clean & Jerk 78%
@ 75% 2 x1 3x Reps
Push @@
Press
4 Reps 65%
60% 1 xDeadlifts
5 @ 85%
Clean Grip Romanian
2x2
1 1 Reps
3 Rep @@80%75%
78% 2 x2
1 2x Reps @@
4 Reps
3 70%
60%
65% 1 x1 4x @ 90%
Deadlifts
5@ 85%
3x1
1
2 2 Rep 83%
Reps@@80%78% % 2Based
x2 Off Clean
3 Reps 65%& Jerk Max
@ 70% 2 x1 3x @
5@
4 95%
85%
90%
2 x 1 Rep @ 83%
3 80% 2 xBased
% 2 RepsOff
@Max
70%Clean & %2 1Based
x34 @Off
90%
95%Clean & Jerk
3 xBased
% 1 RepOff
@ 83%
Max Clean & Jerk % Based Off Max Clean &
Jerk Max2 xBased
% 3 @ 95%
Off Max Clean
% Based Off Max Clean & Jerk Jerk % Jerk
& Based Off Max Clean
Thursday & Jerk
Rest
Thursday
Thursday
Rest
Friday
Rest
Pause Back Squat
Friday Every 2.5 Minutes for 6 Rounds Snatch High Pull
1 x 4 Reps
Friday
Pause Back@Squat
65% 1 Snatches
Every 2.5 Minutes for 6 4 xSnatch
4 RepsHigh
@ 75%
Pull
1 x34 Reps
Pause Back@Squat
70%
65% 1 Mid Hang
Every
Rounds Snatch for 6
2.5 Minutes Snatch
4 High@Pull
x 4 Reps 75%
1x3 2 Reps @ 70%
4 75%
65% 1 Low Hang Snatch
Rounds
1 Snatches 4 x 4 Reps @ 75%
2x2
1 1 Reps @ 75%
3 80%
70% Begin at Hang
70% of
Snatches
1 Mid Max Clean &
Snatch
1x1
2 2 Reps @ 80%
75% Jerk & Increase
Mid
1 Low to Max 83%
Hang Snatch
2 x 1 Reps @ 80% 1 Low at
Begin Hang
70%Snatch
of Max Clean &
Begin
Jerk &at 70% of to
Increase Max Clean
Max 83%&
Jerk & Increase to Max 83%
Saturday
Rest
Saturday
Saturday
Rest
Sunday
Rest
Rest
Sunday
Sunday
Rest
Rest
WEEK
WEEK 10
10
WEEK 10
Monday
Monday
Every 3 Minutes for 6 Rounds 1 Snatch Back Squat Snatch Pulls
Monday
Every 3 Minutes for 6 Rounds 1
1 Snatch 1 Snatch
x 1 Rep @ 87% Back
1 x 4 Squat
Reps @ 75% Snatch
4 x 3 @Pulls
108%
Every
1 3 Minutes for 6 Rounds
Snatch 1 Snatch Back Squat@ 75% Snatch
x 3 @Pulls
1 Low Hang Snatch 1 xx 1
1 Rep
Rep @ 87%
@ 90% 1
1 xx 4
3 Reps
Reps @ 80% 4 108%
1 Low
Snatch
Hang 1 x 1 Rep @ 90%87% 1x4 Reps @ 75% 4 x 3 @ 108%
Begin @ 70%Snatch
of Max Snatch & 1 x 1 Rep @ 93% 2x3 2 Reps @ 80%
85%
1 Low @
Begin Hang Snatch 90% 1x2 3 Reps @ 85%
80%
Increase 70% of MaxMax
to a Heavy Snatch &
for the 1 x 1 Rep @
1 x 1 Rep @ 95%93% 2
3 x 1 Reps @ 90%
Begin @ 70%
Increase to a of MaxMax
Heavy Snatch
for &
the 1 x 1 Rep @ 93%95% Complex 2
3x2 1 Reps @ 85%
90%
Day % Based on Max
Increase to a Heavy Max for the
Day 1 xBased
% 1 Rep @ 95% 3 x 1 Reps @ 90%
From Parton1 Max Complex
Day % Based
From Parton1 Max Complex
From Part 1
Tuesday
Tuesday
Every 3.5 Minutes for 6 Rounds Clean & Jerk Clean Grip Romanian
Tuesday
Every 3.5Pull
Minutes for 6 Rounds Clean & Jerk Clean Grip Romanian
1 Clean 1 x 1 Rep @ 87% Deadlifts
Every
1 3.5Pull
Minutes for 6 Rounds Clean & Jerk 87% Clean Grip Romanian
1 Clean
Mid Hang Clean 1
1 xx 1
1 Rep
Rep @@ 90% Deadlifts
1 x 5 Reps @ 95%
1 Clean
Mid Pull Clean
Hang 1 x 1 Rep @ 90%87% Deadlifts
1
1 Jerk 1 x 1 Rep @ 93% 1 xx 5
5 Reps
Reps @@ 95%
100%
1 Mid Hang Clean
Jerk 1 x 1 Rep @ 90%
93% 1 95%
Begin @ 70% of Max Clean & 1 x 1 Rep @ 95% 2 xx 5
4 Reps
Reps @@ 100%
105%
1 Jerk @ 70% of Max Clean &
Begin 1 93% 1x4 5 Reps @ 105%
100%
Jerk & Increase a Heavy Max for %xBased
1 Repon@ Max
95% Complex 2
% Based Off Max Snatch
Begin&@
Jerk 70% of Max Clean & 1 xBased
1 Rep @ 95% 2 xBased
4 RepsOff
@Max
105%
the DayIncrease a Heavy Max for %
From Parton1 Max Complex % Snatch
JerkDay
the & Increase a Heavy Max for % Based
From Parton1 Max Complex % Based Off Max Snatch
the Day From Part 1
Wednesday
Wednesday
7 Sets 5 Sets Snatch Grip Lift Off
Wednesday
7
1 Sets
Snatch 5
2 Sets
Drop Snatch Snatch Grip@Lift
1 x 5 Reps 95% Off
7 Sets
1 Snatch 5 Drop
2 Sets Snatch Snatch
1 x 5 Grip@Lift
Reps 95% Off
Rest 2.5 Minutes Between Sets 4 Overhead Squat 1 x 4 Reps @ 100%
1 Snatch
Rest 2 Overhead
Drop Snatch 5 Reps @ 100%
95%
Begin2.5
@ Minutes Between
70% of Max SnatchSets
& 4
@ 75-85% ofSquat
Max Snatch 1
2 xx 4
4 Reps @ 105%
Rest 2.5
Begin Minutes Between Sets 4 Overhead
75-85% ofSquat 1 x 4 Reps @ 105%
100%
Increase to Max 90% Snatch &
@ 70% of Max @ Max Snatch 2
% Based Off Max Snatch
Begin @ 70%
Increase of Max
to Max 90% Snatch & @ 75-85% of Max Snatch 2
%xBased
4 RepsOff
@Max
105% Snatch
Increase to Max 90% % Based Off Max Snatch
Thursday
Thursday
Rest
Thursday
Rest
Rest
Friday
Friday
1 Clean & Jerk Push Press Front Squat
Friday
1 Clean & Jerk Push
1 x 2 Reps @ 80% WorkPress
Up to a Heavy 3-rep Max Front Squat@ 75%
1 x 4 Reps
1 Clean & Jerk80% Push Press Front Squat 75%
1 xx 2
2 Reps
Reps @
@ 83% Work
for theUp to a Heavy 3-rep Max
Day 1
1 xx 4
3 Reps
Reps @
@ 80%
1 x 2 Reps @ 80%
83% Work
for theUp to a Heavy 3-rep Max
Day 1x4 Reps @ 75%
1 x 1 Rep @ 85% 1 x 2 Reps @ 80%
3 85%
1 2 Rep
Reps @85%
83% for the Day 3 Reps @ 85%
80%
2 xx 1
1 Rep @
@ 87% 1
3 xx 2
1 Rep @ 90%
1 x 1 Rep @ 87%
2 85% 1x1
3 2 Rep
Reps@@90%
85%
2 x 1 Rep @ 90%
2 87% 3 x 1 Rep @ 90%
%xBased
1 RepOff
@ 90%
Max Clean & Jerk
2 xBased
% 1 RepOff
@ 90%
Max Clean & Jerk
% Based Off Max Clean & Jerk
Saturday
Saturday
Power Snatch Mid Hang Snatch High Pull Weighted Back Extensions
Saturday
Power Snatch Mid
1 x 3 Reps @ 75% 4 x 3Hang
Reps Snatch HighofPull
@ 75-85% Max Weighted
5 x 5 Reps Back Extensions
Power
1 Snatch75% Mid
x 3Hang
Reps Snatch HighofPull Weighted
x 5 Reps Back Extensions
1 xx 3
2 Reps
Reps @
@ 78% 4
Snatch @ 75-85% Max 5
1 3 Reps @ 78%
75% 4 x 3 Reps @ 75-85% of Max 5 x 5 Reps
2 xx 2
1 Rep @ 80% Snatch
1
2 xBased
2
1 Reps@@80%
RepOff 78% Snatch
% Max Snatch
2 xBased
% 1 RepOff
@ 80%
Max Snatch
% Based Off Max Snatch
Sunday
Sunday
Rest
Sunday
Rest
Rest
WEEK 11
WEEK 11
Monday
Every
Monday 3.5 Minutes for 6 Rounds Clean & Jerk Back Squat Clean Pulls
1 Clean
Every 3.5 Minutes for 6 Rounds 1 x 1 Rep
Clean @ 90%
& Jerk 1 x 3 Reps
Back Squat@ 80% 4 x3@
Clean 110% of Max
Pulls
1 Mid
CleanHang Clean 1 x 1 Rep @ 90%
93% 1x2 3 Reps @ 85%
80% Clean
4x3@ & 110%
Jerk of Max
1 Jerk
Mid Hang Clean 1 x 1 Rep @ 95%
93% 2
1x1 2 Rep
Reps@@90%
85% Clean & Jerk
Begin
1 Jerk @ 70% of Max Clean & 1 x 1 Rep @ 98%
95% 3
2 x 1 Rep @ 95%
90%
Jerk
Begin&@ Increase
70% ofto a Heavy
Max Clean Max
& 1 x 1 Rep @ 100%
98% 3 x 1 Rep @ 95%
for
Jerkthe Day
& Increase to a Heavy Max %
1 xBased
1 Repon@ Max
100%Complex
for the Day From Parton1 Max Complex
% Based
From Part 1
Tuesday
Every
Tuesday3 Minutes for 6 Rounds Snatch Snatch Grip Romanian
1 Snatch
Every Pull
3 Minutes for 6 Rounds 1 x 1 Rep @ 90%
Snatch Deadlifts
Snatch Grip Romanian
1 Snatch Pull 1 x 1 Rep @ 90%93% 2 x 5 Reps @ 105%
Deadlifts
1 Overhead
Snatch Squat 1 x 1 Rep @ 95%93% 3
2x4 5 Reps @ 110%
105%
Begin @ 70%Squat
1 Overhead of Max Snatch & 1 x 1 Rep @ 98%95% %
3 xBased
4 RepsOff
@Max Snatch
110%
Increase a Heavy
Begin @ 70% MaxSnatch
of Max for the& 1 x 1 Rep @ 100%
98% % Based Off Max Snatch
Day
Increase a Heavy Max for the %
1 xBased
1 Repon @ Max
100%Complex
Day From
% BasedParton1 Max Complex
Wednesday From Part 1
7 Sets
Wednesday Push Press Weighted Back
2
7 Power
Sets Cleans + 1 Jerk Work Up to a Heavy 2-rep Max
Push Press Extensions
Weighted Back
Rest 2 Minutes
2 Power Cleans Between
+ 1 Jerk Sets for
WorktheUp
Dayto a Heavy 2-rep Max 4 x 10 Reps
Extensions
Begin
Rest 2@ 70% ofBetween
Minutes Max Clean &
Sets for the Day 4 x 10 Reps
Jerk
Begin&@ Increase
70% ofto Max
Max 93%&
Clean
Jerk & Increase to Max 93%
Thursday
Rest
Thursday
Rest
Friday
Snatch
Friday Front Squat Snatch Pulls
1 x 2 Reps @ 83%
Snatch 1 x 3 Reps
Front Squat@ 80% 4 x 3 @Pulls
Snatch 110% of Max
1x1 2 Rep
Reps@ @85%83% 1x3 2 Reps @ 85%
80% Snatch
4 x 3 @ 110% of Max
1 x 1 Rep @ 87%
85% 1x1 2 Rep
Reps@@90%
85% Snatch
1 x 1 Rep @ 90%
87% 3
1 x 1 Rep @ 95%
90%
1 x 1 Rep @ 93%
90% 3 x 1 Rep @ 95%
1 x 1 Rep @ 95%
93%
%
1 xBased
1 RepOff Max Snatch
@ 95%
% Based Off Max Snatch
Saturday
Clean Grip Lift Off
Saturday Mid Hang Clean High Pull Barbell Strict Press
1 x 4 Reps
Clean Grip @
Lift100%
Off 4 x 2-3
Mid Reps
Hang @ 80-90%
Clean of Max
High Pull 5 x 3 Reps
Barbell Strict Press
1 x 4 Reps @ 105%
100% Clean
4 x 2-3&Reps
Jerk @ 80-90% of Max 5 x 3 Reps
2
1x3 4 Reps @ 110%
105% Clean & Jerk
%
2 xBased
3 RepsOff
@Max110%Clean & Jerk
% Based Off Max Clean & Jerk
Sunday
Rest
Sunday
Rest
WEEK 12
Monday
Every 3 Minutes for 6 Rounds Snatch Pulls Back Squat
1 Snatch 4 x 3 @ 100% of Max Snatch 1 x 2 Reps @ 80%
Begin @ 70% of Max Snatch & 1 x 2 Reps @ 85%
Increase to a Max 90% 2 x 1 Reps @ 85%
3 x 1 Reps @ 90%

Tuesday
Every 3 Minutes for 6 Rounds Push Press
1 Clean & Jerk 1 x 3 Reps @ 70%
Begin @ 70% of Max Clean & 2 x 2 Reps @ 73%
Jerk & Increase to a Max 90% 2 x 1 Rep @ 75%
% Based Off Max Clean &
Jerk

Wednesday
5 Sets 5 Sets
1 Snatch High Pull 1 Clean Lift Off
1 Snatch 1 Clean
1 Overhead Squat 1 Jerk
Rest 2 Minutes Between Sets Rest 2 Minutes Between Sets
Begin @ 60% of Max Snatch & Begin @ 60% of Max Clean &
Increase to Max 70% Jerk Increase to Max 70%

Thursday
Rest

Friday
Every 3.5 Minutes for 7 Rounds Every 3.5 Minutes for 7 Front Squat
1 Snatch Rounds Work Up to a Heavy
Begin @ 70% of Max Snatch & 1 Clean & Jerk Single for the Day
Increase to a Heavy Single for the Begin @ 70% of Max Clean &
Day Jerk & Increase to a Heavy
Single for the Day

Saturday
Rest

Sunday
Rest