Beginner

Microcycle
Day 1 Day 2 Day 3 Day 4

3 rounds (very light) 3 rounds (very light) 3 rounds (very light) 3 rounds (very light)
Warm 20 lunges 10 Goblet Squats 20 meter DB overhead carry 10 Thruster
up 15 RDL 10 Weighted Sit ups 30 second Plank 20 Calf Raise
10 Press 10 Bent Rows 10 Banded Good morning 1 min deep squat
5 sets of 3+3 5 sets of 5 reps 5 sets of 5 5 sets of 5
Pos. Snatch Press in The Squat
Tall Clean Heavy Jerk Dips Sotts Press
Primer Snatch Balance
5 sets of 1 5 sets of 1 5 sets of 1 5 sets of 1

Tempo Snatch No Foot Movement Clean Pause in Dip Split Jerk Choice
Drill
(take 3 seconds on pull from
(Start with feet at catch width) (1 second pause) (For your specific needs)
floor to above knee then go)
8 sets of 1 8 sets of 1 8 sets of 1 5 sets of 1
Snatch
Work Snatch Clean Split Jerk 5 sets of 1
Clean and Jerk
5 sets of 5 5 sets of 5 5 sets of 5 5 sets of 5

Full Depth Pause Back Squat

Supp.
Full Depth OH squat w/ Pause Full Depth Front Squat Push Press
Clean Deadlift