Notes on ATG v13.2 Last Update: 14.09.

2015
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Notes from Oleksiy:

MWF are main days, the other three are optional for people who have time and want better results.
Back Squat percentages are from the Clean and Jerk, that's why there is 100% Back Squat for a triple at the end.
Squats: down slowly, up fast.
Snatch push press + overhead squat: shaking is ok, overhead squat is slow with a 2 second pause at the bottom.
Press in Clean: jerk grip press from the clean bottom position. If flexibility is not good enough, do seated overhead press instead.
“for technique” means use less weight, do slowly, and technique is the main goal.
Jumps: box jumps starting in a full squat.
Snatch + Hang Snatch: don’t put the bar down on the platform before hang snatches, use straps.
The pull percentages are from snatch and clean&jerk, not max pulls.
For Squats Oleksiy originally wrote percentages from clean and jerk, but later figured out that many people have
big difference between squats and cleans. So now you have to enter your squat 1RM at the top.

Notation: Weight x Reps x Sets

Best Snatch: 100 "X" means choose a weight yourself
Best C&J: 100
Best Squat: 100
Best Front Squat: 100

Week 1 Monday Wednesday Friday

Back Extensions 15-20 x10 x3-4 Back Extensions 20-30 x6-8 x3 Back Extensions 15-20kg x8 x3
Muscle Snatch X x6 x2 Snatch 60x2 x2 Power Snatch 50x3 x2
(into full squat, X x5 x2 65x2 x2 60x3 x3
without the second pull) X x4 x2-3 70x2 x2 Clean & Jerk 50x2+2 x2 means 2 Cleans + 2 Jerks, do this twice
Clean 50x3 x2 75x2 x3 60x2+2 x2
60x3 x3 Rack Jerk 50x3 x2 70x2+2 x2
70x3 x4 60x3 x2 80x2+1 x1
Clean Pull (straps) 60x3 x2 65x3 x3 Clean Pull + 70x3 x2
70x3 x2 Snatch Pull 60x3 x1 Hang Clean Pull 80-85x3 x3-4
80x3 x3 70x3 x2 Abs !!!
85x3 x3 75x3 x1
Front Squat 50x3 x2 80x3 x3
60x3 x2 Back Squat 60x3 x1
70x3 x2 70x3 x1
Abs !!! 80x3 x2
85x3 x1
90x2 x2-3
Abs !!!

Tuesday Thursday Saturday

Good Mornings X x8 x2 Good Mornings X x10 x2 Good Mornings 20-30kg x6-10 x4
X + 10% x6 x2 X +10% x8 x2 Push Press 50x4 x2
Snatch Balance + Overhead X x3+3
Squatx2 Snatch + Hang Snatch 40-50x4 x5-6 60x3 x1
X x3+3 x2 Snatch High Pull 50-60x3 x4-5 Front Squat 60x4 x2
Press in Clean Bottom Position
X x6 x4 Snatch Grip BTN Press X x5 x5 70x3 x2
40x3 x4 Jumps X x6 x4 80-85x3 x2
Clean & Jerk (for technique)
40-50 x3+3 x5 Abs !!! Jumps X x8 x5
Jumps X x8 x4 Abs !!!
Abs !!! Sauna

Week 2 Monday Wednesday Friday

Back Extensions X x6 x3 Back Extensions X x10 x2 Back Extensions X x6-8 x2
Power Snatch 50x3 x2 Snatch 50x3 x2 Snatch from Hang below knee
50x3 x2
60x3 x2 60x3 x2 60x3 x2
70x2 x4 70x2 x2 70x3 x2
Snatch Pull (high) 60x3 x2 75x2 x2 Clean & Jerk 50x3+3 x2
60x3 x1 80x2 x2 60x2+2 x2
75-80x3 x3 85x1-2 70x2+2 x2
Clean 50x3 x2 Rack Jerk + Front Squat 50x3+3 x2 80x2+1 or 1+2
60x3 x2 60x3+3 x1 Clean Pull 70x3 x1
70x3 x4 70x2+2 x2 80x3 x1
Back Squat 70x3 x2 80x2+2 x4 90x3 x3
80x3 x3 Front Squat 70x3 x1
80x3 x1
90x3 x3

Tuesday Thursday Saturday

Good Mornings X x10 x4 Good Mornings X x10 x4 Good Mornings X x10 x4
Snatch Balance + warm up x3+3 Snatch for technique 40x4 x6 Snatch, full 50x3 x6
2 Overhead Squats 40x3+2 x4 Clean & Jerk for technique 40x2+2 x6 Push Press 50x4 x2
Muscle Snatch warm up x3+3 Snatch Pull 60x3 x4 60x3 x2
40x3 x4 70x3 x3
BTN Press with Jerk Grip in
X x6-8
Full Squat
x3 Back Squat 60x3 x1
70x3 x2
80x3 x1
90x3 x2
95-100x3 x1

Week 3 Monday Wednesday Friday

Back Extensions X x10 x2 Back Extensions X x10 x2 Back Extensions X x10 x2
Muscle Snatch + X x3+3+3 x2 Snatch + 70x1+1 x2 Power Snatch 50x3 x2
Snatch Balance + 40-50x2+2+2 x4 Hang Snatch 75x1+1 x2 60x3 x1
Overhead Squat 80x1+1 x2 70x2 x4
Snatch pull 50x3 x2 85-90x1+1 x2 Clean & Jerk 50x2+2 x2
(or from blocks) 60x3 x1 Rack Jerk 50x3 x2 60x2+2 x2
70x3 x2 60x3 x2 70x2+2 x2
80x3 x1 70-75x2 x4 80x2+1 x2
90x2 x3 Back Squat 50x4 x1 85-90x1+1 x1
Clean + Hang Clean 50x1+2 x2 60x3 x2 Clean Pull 70x3 x2
60x1+2 x2 70x3 x1 80x3 x1
70x1+2 x3 80x3 x2 90-95x3 x4
Front Squat 50x3 x1 90x2 x4 Stretching
60x3 x2 Stretching
70x3 x1
80-85x2 x2-3

Tuesday Thursday Saturday

Good Mornings X x10 x3 Good Mornings X x10 x3 Good Mornings X x10 x3
Snatch w/ medium 50-60x3 x4 Snatch Gr BTN Press + X x6+3 x5 Push Press 50x3 x2
Grip (Technique) Overhead Squat 60x3 x2
Medium Grip Deadlift 70-80x3 x4 Clean & Jerk for technique 40-50x3+3 x5 65-70x3 x4
Jumps x10 x2 Jumps x10 x2 Front Squat 60x3 x2
Abs x10 x2 Abs x10 x2 70x3 x1
80-85x3 x4
Jumps x10 x2
Abs x10 x2
Week 4 Monday Wednesday Friday
Back Extensions X x10 x2 Back Extensions X x10 x2 Back Extensions X x10 x2
This time Monday Wednesday
Friday and Saturday are the main
days
Snatch +
Difficulty is 8-9/12 (the previous Snatch Push Press +
weeks were 7-8) Hang Snatch
Overhead Squat
50x3+2 x2 50x1+2 x2 Muscle Snatch 40x4 x4
60x3+2 x2 60x1+2 x1 Hang Snatch 50x3 x2
70x2+2 x2 70x1+2 x2 (above the knees) 60x3 x2
Power Snatch 50x3 x2 75x1+1 x2 70x2 x3
60x3 x2 80x1+1 x2 Clean & Jerk 50x2+2 x2
70x2 x3 Snatch Pull + 60x1+2 x2 60x2+2 x2
Clean + 50x2+2+2 x2 Snatch Pull from Hang 70x1+2 x2 70x2+1 or 1+2
Front Squat + 60x2+2+2 x2 80x1+2 x2 80x2+1 or 1+2
Jerk
70x2+2+2 x1 90x1+2 x2 Clean Pull 70x3 x1
Front Squat 50x3 x1 Rack Jerk 50x3 x2 80x3 x2
60x3 x2 60x3 x1 90x3 x1
70x3 x2 70x3 x2 100x2 x2
80-85x3 x2 80x2 x2
Back Squat Paused 50x4 x2
60x4 x2
70x3 x2
80x3 x2

Tuesday Thursday Saturday

Good Mornings X x10 x3 Good Mornings X x10 x3 Back Extensions X x10 x3
Push Press 50x3 x2 Snatch w/ medium X x4 Snatch Balance + X x4 x2
60x3 x2 Grip 40-50x4 x4 Overhead Squat 50x3+2 x2
70x3 x2 Clean & Jerk for technique X x4 x2 60x3+2 x1
Clean Pull + 50x3 x2 40-50x4 x4 Snatch for Technique X x4 x2
Hang Clean Pull 60x3 x1 Jumps x10 x2 40-50x4 x4
70x3 x2 Abs x10 x2 Back Squat 70x3 x2
80x3 x2 80x3 x1
Jumps x10 x2 90x3 x2
Abs x10 x2 100x2 x2
105x1 x1
Jumps x10 x2

Week 5 Monday Wednesday Friday

Back Extensions X x10 x4 Back Extensions X x10 x3 Back Extensions X x10 x2
Main days: Monday Wednesday
Friday Saturday
Muscle Snatch
Difficulty 9/12 Snatch High Pull
X x6 x2 X x4 x2 Snatch 50x3 x2
40-50x4 x4 50x4 x3 60x3 x2
Snatch Grip 50x4 x2 60x4 x4 70x3 x1
Push Press 60x4 x3 Hang Snatch 50x3 x2 80x2 x2
70x3 x3 (above the knees) 60x3 x2 85x1 x2
Clean & Jerk 50x2+2 x2 70x3 x1 90x1 x1
60x2+2 x2 75x2 x3 Clean & Jerk 50x2+1 x2
70x2+2 x4 Front Squat + Jerk 50x2+3 x2 60x2+1 x2
Back Squat 50x3 x1 60x2+2 x2 70x2+1 x2
60x3 x1 70x1+2 x4 80x1+1 x1
70x3 x2 Front Squat 50x3 x2 85x1+1 x2
80x3 x1 60x3 x1 90x1+1 x1
90x2 x3 70x3 x1
80x3 x2

Tuesday Thursday Saturday

Good Mornings Good Mornings Good Mornings
Snatch for Technique 50x4 x6 Snatch w/ medium 50x4 x6 Push Press 50x3 x2
Hang Clean 50x3 x5 Grip 60x3 x2
Abs x10 x2 Snatch Balance 50x3 x2 70x3 x2
Jumps x10 x2 60x3 x2 Hang Clean 50x3 x6
70x3 x2 Clean Pull 70x3 x2
Abs 80x3 x2
Jumps 90-95x2 x3

Week 6 Monday Wednesday Friday

Good Mornings X x10 x4 Back Extensions X x10 x4 Back Extensions X x10 x4
Main days: Monday Wednesday Hang Snatch
Friday Saturday
Difficulty 9/12 Power Snatch
50x3 x2 50x3 x2 Snatch Balance + 50x3+2 x2
60x3 x2 60x3 x2 Overhead Squat 60x3+2 x2
70x3 x4 70x3 x2 70x2+1 x2
Snatch pull + 50x1+3 x2 75-80x3 x2 75x2+1 x2
Hang Snatch Pull 60x1+3 x2 Hang Clean 50x3 x2 Muscle Snatch X x4 x3
For Squats Oleksiy originally
wrote percentages from clean and
jerk, but later figured out that
many people have big difference
between squats and cleans. So
now you have to enter your squat
1RM at the top.
70x1+3 x2 60x3 x2 (into full squat) 40-50x3 x4
80x1+3 x4 70x3 x5 Clean + Front Squat + 50x2+2+2 x2
Front Squat + Jerk 50x2+3 x2 Clean Pull + 50x1+3 x2 Jerk 60x2+2+2 x2
60x2+2 x2 Hang Clean Pull 60x1+3 x1 70x2+2+2 x3
70x1+2 x3 70x1+2 x2
75x1+2 x2 80x1+2 x2
Front Squat 50x3 x2 90x1+2 x2
60x3 x2 Back Squat 50x3 x2
70x3 x1 60x3 x1
80-85x3 x4 70x3 x2
80x3 x2
90x3 x2

Tuesday Thursday Saturday

Back Extensions 20-30x10 x3 Back Extensions 20-30x10 x3 Back Extensions 20-30x10 x3
Muscle Snatch X x4 x6 Press in Clean 20-30x6 x4 Push Press 50x3 x2
(from full Squat) Clean & Jerk 40-50x2+1 x2 60x3 x2
BTN Press 20-30 x6 x4 Abs x4 x6 70x3 x4
Jumps x4 x6 Jumps x15 x2 Front Squat 50x3 x2
Abs x15 x2 60x3 x1
70x3 x2
80x3 x1
90x3 x2
Abs x4 x6
Jumps x15 x2

Week 7 Monday Wednesday Friday

Good Mornings X x10 x3 Good Mornings X x10 x3-4 Good Mornings X x10 x3
Main days: Monday Wednesday
Friday Saturday
Difficulty 7-8/12 Snatch +
Muscle Snatch X x6 x1 Clean + Front Squat + 50x2+2+2 x3 Hang Snatch 50x2+1 x2
(into full squat) X + 10% x4-5 x4 Jerk 60x2+2+2 x2 60x1+1 x2
Snatch Balance + 50x3+3 x2 70x2+2+2 x2-3 70x1+1 x2
 Overhead Squat 60x3+3 x2 Clean Pull + 50x1+2 x2 80x1+1 x2
70x3+3 x3 Hang Clean Pull 60x1+2 x1 85x1+1 x1
Snatch High Pulls ≤50x6 x6 70x1+2 x2 Snatch Pull 50x3 x2
from blocks 80x1+2 x1 60x3 x1
(starts at knee level) 90x1+1 x3 70x3 x2
Paused Back Squat 50x3 x2 Front Squat 50x3 x2 80x3 x1
60x3 x2 60x3 x2 90x3 x3
70x3 x1 70x3 x2 Clean 50x3 x3
80x3 x3 80x3 x4-5 without moving feet 60x3 x3-4
Back Squat 50x3 x2
60x3 x1
70x3 x2
80x3 x1
90x3 x2
100x2 x1

Tuesday Thursday Saturday

Back Extensions x8 x4 Back Extensions X x10 x3 Back Extensions 20-30x10 x3
Power Snatch 50x2 x5-7 Clean & Jerk (for technique) ≤50 x2+2 x6 Snatch for technique 40x4 x6
Snatch Grip BTN
Push Press 50x4 x2 Snatch High Pull 50x5 x3 Push Press X x5 x5
60x4 x3 60x4 x4 Abs x10 x2
Abs x15 x2 Abs x10 x2
Jumps x10 x2 Jumps x7 x4

Week 8 Monday Wednesday Friday

Good Mornings X x10 x3 (max 50%) Good Mornings X x6 x4 (max 50%) Good Mornings X x6 x3 (Max 50%)
Main days: MWF
Secondary days: Tuesday
Thursday Saturday Snatch
Difficulty: 9/12
Snatch Push Press + 50x3+3+3 x2 Clean 50x3 x2 50x3 x2
Snatch Balance + 60x2+2+2 x2 60x3 x2 60x2 x2
Snatch 70x2+2+1 x2 65x3 x2 70x2 x2
Power Snatch 50x3 x2 70x3 x1 75x2 x1
60x2 x2 75x2 x3 80x2 x2
65x2 x2 High Hang Snatch X x5 x3 85x1 x1 ▲ ▲ means you can increase the weight for singles if you want to.
70x2 x2 (max 50%) X+10% x4 x2 Clean & Jerk 50x2+2 x2
Snatch Pull 50x3 x2 X+20% x2 x4 60x2+2 x2
60x3 x1 Clean Pull 50x3 x2 65x2+2 x2
70x3 x2 60x3 x1 70x2+1 x2
80x3 x1 70x3 x2 75x1+1 x2
90x2 x3 80x3 x1 80x1+1 x2 ▲
Rack Jerk + 50x2+2 x2 85x3 x3
Front Squat 60x2+2 x2 Back Squat 50x3 x2
70x2+2 x2 60x3 x1
70x3 x1
80x2 x2
90-100x1 x1

Tuesday Thursday Saturday

Hang Snatch X x4 x3 Hang Snatch (tech) X x3 x6 Back Extensions x15 x3
(go 50 %) X+10% x3 x2 Push Press 50x3 x2 Medium Grip Deadlift 50x3 x2
X+20% x3 x3 60x2 x2 60x3 x1
Clean + X x2+2+2 70x1 x1 70x3 x2
Front Squat + X+10% x2+1+2 Abs x15 x3 80x3 x2-3
Jerk (for technique)
Jumps x8 x2 Back Squat 50x3 x1
Abs x10 x3 60x3 x2
Jumps x8 x4 70x3 x1
80x2 x3
90x2 x1
100x1 x1 ▲
Jumps x8 x2

Week 9 Monday Wednesday Friday

Back Extensions x10 x3 Back Extensions x8 x3 Good Mornings X x10 x2
Muscle Snatch X x5 x2 Snatch + Hang Snatch 50x1+2 x2 X+10 x10 x2
X +10% x5 x4 60x1+2 x2 Snatch 50x3 x2
Snatch High Pull 50x4 x2 70x1+2 x5 60x3 x2
Video 60x3 x2 Snatch High Pull 50x4 x6 70x3 x1
70x3 x3 Video 80x3 x4
Power Snatch 50x3 x2 Clean 50x3 x2 90x2 x1
60x2 x2 60x3 x2 Clean + 50x2+2+2 x2
70x2 x5 70x3 x2 Front Squat + 60x2+1+2 x2
Front Squat + 50x2+2 x2 80x2 x3 Jerk 70x2+1+2 x4
Jerk 60x2+2 x2 90x2 x2 Clean Pull 50x3 x2
70x1+2 x5 95x1 x1 60x3 x2
Back Squat 50x3 x2 70x3 x1
60x3 x1 80x3 x4
70x3 x2 90x2 x1
80x2 x3
90x2 x2
95x1 x1

Tuesday Thursday Saturday

Good Mornings X x10 x4 Back Extensions X Back Extensions x15 x3
High Hang Snatch 50x3 x3 Snatch Balance 50x3 x2 Snatch 50x4 x6
60x3 x3 60x3 x1 Push Press 50x4 x2
Push Press 50x3 x2 70x3 x2 60x3 x2
60x3 x4 75x3 x1 70x2 x4
70x2 x2 80x2 x1 80x2 x1
Abs x10 x4 Clean & Jerk 50x2+2 x6 Front Squat 50x3 x2
Jumps x10 x3 Abs x15 x3 60x3 x2
Jumps x8 x2 70x3 x2
80x3 x2
85x2 x1
Jumps x10 x4
Abs x10 x4

Week 10 Monday Wednesday Friday

Back Extensions X (20-30) x10 x3 Good Mornings X x6 x4-5 Back Extensions X (20-30) x10 x3
Snatch Balance + 50x3+2 x2 High Hang Snatch 50x3 x3 Snatch 50x3 x2
Overhead Squats 60x2+2 x2 60x3 x1 60x3 x1
70x2+1 x3 70x2 x5 70x3 x3
Hang Snatch 50x3 x2 Snatch Pull 50x3 x2 75x2 x1
60x3 x2 60x3 x1 80x2 x2
70-75x3 x3-4 70x3 x2 Clean + 50x2+2+2 x2
Clean from 50x3 x2 80x3 x2 Front Squat + 60x2+2+2 x2
Deficit 60x3 x2 90x2 x2 Jerk 70x2+1+2 / 1+1+2 x3
65-70x3 x3-4 Front Squat + Jerk 50x2+2 x2 Clean Pull 50x3 x2
Front Squat 50x3 x2 60x2+2 x2 60x3 x1
60x3 x2 70x2+2 x2 70x3 x2
70x3 x2 80x1+2 x2 80x3 x2
80x2 x2 Back Squat 50x3 x2 90x3 x2
60x3 x1 Jumps x10 x3
 70x3 x3
80x3 x2

Tuesday Thursday
Back Extensions X x10 x2 Back Extensions X x10 x2
Muscle Snatch 40x5 x3 Power Jerk 50x4 x3
50x4 x3 60x3 x2
Snatch Push Press 50x4 x2 70x3 x2
60x3 x2 Clean & Jerk ≤50 x2+2 x5-6
70x2 x3-4 (for technique)
Abs x10 x3 Clean & Jerk 50x2+2 x6
Jumps x10 x3 Abs x10 x3
Jumps x10 x3

Week 11 Monday Wednesday Friday

Good Mornings X x10 x3 Back Extensions X (20-30) x8 x3 Good Mornings X x10 x3
Muscle Snatch 40x4 x2 High Hang Snatch 50x3 x2 Snatch Balance + 50x2+2 x2
50x4 x3 60x3 x2 Overhead Squat 60x2+2 x2
Power Snatch 50x2 x2 65-70x2 x3 70x2+2 x2
60x2 x2 Clean & Jerk 50x3 x2 75x2+1 x1
65-70x2 x2 2+1 / 1+1 60x3 x2 Snatch 50x3 x2
Snatch Pull + 50x3 x1 70x3 x1 60x3 x1
Hang Snatch Pull 60x3 x2 75x3 x2 70x2 x2
70x3 x1 80x2 x2 75x2 x2
80x2 x2 85x2 x2 80x1 x1
90x2 x1 Clean Pull 50x3 x1 85x1 x2
Rack Jerk 50x3 x2 60x3 x1 90x1 x1
60x3 x2 70x3 x2 95x1 x1
70x2 x2 80x3 x1 Clean 50x3 x2
75-80x1 x2 90x3 x2 60x3 x2
100x2 x1 70x2 x4
110x1 x1 Back Squat 50x3 x2
Front Squat 50x3 x1 60x3 x1
60x3 x2 70x3 x2
70x3 x3 80x2 x1
80x2 x2 85x2 x2
90x2 x1
90x1 x1

Tuesday Thursday
Back Extensions X x10 x3 Back Extensions X x10 x3
Power Jerk 50x4 x2 Muscle Snatch 40x5 x6
60x4 x2 Hang Snatch 40x3 x2
Clean & Jerk 40 x2+2 x6 50x3 x2
(for technique) 60x2 x3
Abs Abs x10 x3
Box Jumps Jumps x10 x3

Week 12 Monday Wednesday Friday

Back Extensions X (20-40) x6 x4 Back Extensions (20-30) x10 x4 Back Extensions (20-30) x6 x4
Snatch Balance + 50x3+2 x2 Hang Snatch 50x3 x2 Muscle Snatch ≤50x4 x4
Overhead Squat 60x2+2 x2 60x3 x1 Clean 50x3 x2
70x2+2 x2 70x3 x2 60x3 x1
High Hang Snatch 50x3 x2 75-80x2 x3-4 70x3 x2
60x3 x2 Front Squat + Jerk 50x2+2 x2 75x2 x2
70x2 x4 60x2+2 x2 80x2 x2
Snatch Pull 60x3 x1 70x2+2 x2 85x2 x2
70x3 x2 75x1+2 x2 Clean Pull 50x3 x1
80x3 x1 80x1+2 x2 60x3 x1
85x3 x2 Box Jumps 70x3 x2
90x3 x1 80x3 x2
95x3 x2 85x3 x1
Back Squat 60x3 x1 90x3 x2
70x3 x2 95x3 x1
80x3 x1 Back Squat 60x3 x2
85x2 x2 70x3 x2
80x3 x2
90x2 x1
95x1 x1

Tuesday Thursday
Good Mornings (20-50) x10 x3 Good Mornings (20-50) x8 x3
Push Press 50x3 x2 Snatch 40-50x3-4 x4
60x3 x2 Clean & Jerk 40-50 x4 x4
70x3 x2 (for technique)
Clean Pull + 70x3 x2 60x2 x3
Hang Clean Pull 80-85x3 x3-4 Box Jumps x10 x4
Box Jumps x10 x4 Abs x10 x4
Abs x10 x4

Week 13 Monday Wednesday Friday

Good Mornings 20-30 x10 x3 Good Mornings 20-40 x6 x4 Good Mornings 20-40 x6 x4
Power Snatch 60x3 x2 High Hang Snatch 60x3 x2 Clean 60x3 x2
65x3 x1 65x3 x2 65x3 x1
70-75x2 x3 70x2 x4 70x2 x4
Snatch Pull 60x3 x1 Snatch Push Press+ 60x2+2 x1 75x2 x2
70x3 x2 Overhead Squat 65x2+2 x2 Snatch 60x3 x2
80x3 x2 70x2+2 x1 65x2 x1
85x2 x1 75x2+1 x2 70x2 x2
90x1 x2 80x1+1 x1 75x2 x1
Clean + 60x2+2+2 x2 85x1 x1 80x2 x2
Front Squat + 65x2+2+2 x2 Rack Jerk 60x3 x2 85x1 x2
Jerk 70x2+2+2 x2 70x3 x2 90x1 x1
Front Squat 60x3 x1 80x3 x1 Snatch Pull 60x1
70x3 x2 85x2 x2 medium grip 70x1
75x3 x1 90x1 x1 80x1
80x2 x3 Back Squat 60x3 x1
70x3 x2
80x3 x1
85x2 x2
90x1 x1

Tuesday Thursday
Back Extensions X x10 x3 Back Extensions X x10 x3
Power Jerk 50x3 x2 Clean & Jerk ≤50 x2+2 x6
60x3 x2 (for technique)
70x2 x4 Hang Snatch 50x3 x2
Snatch (for technique) ≤50x3 x6 60x2 x4
Box Jumps x10 x4 Box Jumps x10 x4
Abs x10 x4 Abs x10 x4