Day 1 Reps Sets

No contact Snatch Easy 3 x4 sets

Snatch + Pause (5s) OHS 2+2 RM -10% x 2 sets
Clean Pull Pause ATK 4 x4 sets
Front Squat 5RM -10% x 2 sets
BB Bent Over Row 8,8,6,6 x1
Weighted Plank 30 s x4 sets

Day 2
Jerk w/ 5s eccentric dip + 5s pause in split Moderate 2 x4 sets
Clean Pause Above Knee 5s first rep 3RM -10% x 2 sets
Back Squat 8RM -10% x 1 sets, -20%/12 reps x 1 set
SLRDL w/ 2 KB's 6ea x3
Press from Split w/ KB's on Bands 5 x3

Day 3
Press from Snatch easy 3 x3
Snatch 3RM -10% x 2 sets
Power Clean + Power Jerk 3+3 x4 sets
Split Squat 8ea x3 sets
Seated BB OH Press 5 x4
Split Stance Paloff Press 8-10 x3 sets

Day 4
Tall jerk easy 3 x3
Clean and Jerk 3+2 RM -10% x 2 sets
Front Squat 5s pause first rep 5RM -10% x 4 sets no pause
Pull Ups 5 x4
 DELOAD WEEK, less than week 1's best set
Notes Week 1 Week 2 Week 3 Week 4
Straight up and down, elbows high

90-100%

IF YOU RECOVER BACK Week 1 Week 2 Week 3 Week 4

FOOT FIRST

% x 1 sets, -20%/12 reps x 1 set

Week 1 Week 2 Week 3 Week 4

Moderate-

Week 1 Week 2 Week 3 Week 4

% x 4 sets no pause
s than week 1's best set
Lat Stretch https://youtu.be/XMU4PPE8bQM

T-Spine Rotation and Extension https://youtu.be/oaCAqozZwMQ

T-Spine Extension on Peanut https://youtu.be/-V9MvdgGWGM Can also extend top arm

Commando Rockbacks https://youtu.be/lRS-LxQpDCI I try to push back as far as possible and get my nose

My General Daily warm-up https://youtu.be/PNgPmazNYEw

r as possible and get my nose to the ground