Notes on ATG v13.2 Last Update: 14.09.

2015
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Notes from Oleksiy:

MW F are main days, t he ot her t hree are opt ional for peopl e who have tim e and want bett er results.
B ack S quat percentages are from the Clean and Jerk, t hat's why t here is 100% B ack S quat f or a t riple at the end.
S quats: down slowly, up f ast.
S natch push press + overhead squat: shaki ng is ok, overhead squat is slow with a 2 second pause at the bott om.
P ress in Clean: jerk grip press f rom the cl ean bot tom posit ion. If f lexibilit y is not good enough, do seat ed overhead press instead.
“for technique” m eans use less weight , do slowly, and technique i s the mai n goal.
Jumps: box jum ps starti ng in a f ull squat .
S natch + Hang S natch: don’t put t he bar down on the platf orm before hang snatches, use st raps.
The pull percent ages are f rom snat ch and clean& jerk, not max pull s.
For Squat s Oleksiy originall y wrote percent ages from clean and jerk, but later figured out that m any people have
big diff erence between squat s and cl eans. S o now you have t o ent er your squat 1RM at the top.

N otation: Weight x Re ps x Se ts
Best Snatch: 70 "X" means choose a we ight yourself
Best C&J: 80
Best Squat: 150
Best Front Squat: 130
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 42x2 x2 Power Snatch 35x3 x2
(into full squat, X x5 x2 46x2 x2 42x3 x3
without the second pull) X x4 x2-3 49x2 x2 Clean & Jerk 40x2+2 x2 means 2 Cleans + 2 Jerks, do this twice
Clean 40x3 x2 53x2 x3 48x2+2 x2
48x3 x3 Rack Jerk 40x3 x2 56x2+2 x2
56x3 x4 48x3 x2 64x2+1 x1
Clean Pull (straps) 48x3 x2 52x3 x3 Clean Pull + 56x3 x2
56x3 x2 Snatch Pull 42x3 x1 Hang Clean Pull 64-68x3 x3-4
64x3 x3 49x3 x2 Abs !!!
68x3 x3 53x3 x1
Front Squat 40x3 x2 56x3 x3
48x3 x2 Back Squat 48x3 x1
56x3 x2 56x3 x1
Abs !!! 64x3 x2
68x3 x1
72x2 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 40x4 x2
Snatch Balance + Overhead Squat X x3+3 x2 Snatch + Hang Snatch 28-35x4 x5-6 48x3 x1
X x3+3 x2 Snatch High Pull 35-42x3 x4-5 Front Squat 48x4 x2
Press in Clean Bottom Position X x6 x4 Snatch Grip BTN Press X x5 x5 56x3 x2
28x3 x4 Jumps X x6 x4 64-68x3 x2
Clean & Jerk (for technique) 32-40 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 35x3 x2 Snatch 35x3 x2 Snatch from Hang below k35x3 x2
42x3 x2 42x3 x2 42x3 x2
49x2 x4 49x2 x2 49x3 x2
Snatch Pull (high) 42x3 x2 53x2 x2 Clean & Jerk 40x3+3 x2
42x3 x1 56x2 x2 48x2+2 x2
53-56x3 x3 60x1-2 56x2+2 x2
Clean 40x3 x2 Rack Jerk + Front Squat 40x3+3 x2 64x2+1 or 1+2
48x3 x2 48x3+3 x1 Clean Pull 56x3 x1
56x3 x4 56x2+2 x2 64x3 x1
Back Squat 56x3 x2 64x2+2 x4 72x3 x3
64x3 x3 Front Squat 56x3 x1
64x3 x1
72x3 x3

Tuesday Thursday Saturday

Good Mornings X x10 x4 Good Mornings X x10 x4 Good Mornings X x10 x4
Snatch Balan ce + warm up x3+3 Snatch for technique 28x4 x6 Snatch, full 35x3 x6
2 Overh ead Squ ats 28x3+2 x4 Clean & Jerk for technique 32x2+2 x6 Push Press 40x4 x2
Muscle Snatch warm up x3+3 Snatch Pull 42x3 x4 48x3 x2
28x3 x4 56x3 x3
BTN Press with Jerk Grip in Full Squat X x6-8 x3 Back Squat 48x3 x1
56x3 x2
64x3 x1
72x3 x2
76-80x3 x1

Week 3 Monday Wednesday Friday

Back Extensions X x10 x2 Back Extensions X x10 x2 Back Extensions X x10 x2
Muscle Sn atch + X x3+3+3 x2 Sn atch + 49x1+1 x2 Power Snatch 35x3 x2
Snatch Balan ce + 28-35x2+2+2 x4 H ang Sn atch 53x1+1 x2 42x3 x1
Overh ead Squ at 56x1+1 x2 49x2 x4
Snatch pull 35x3 x2 60-63x1+1 x2 Clean & Jerk 40x2+2 x2
(or from blocks) 42x3 x1 Rack Jerk 40x3 x2 48x2+2 x2
49x3 x2 48x3 x2 56x2+2 x2
56x3 x1 56-60x2 x4 64x2+1 x2
63x2 x3 Back Squat 40x4 x1 68-72x1+1 x1
Clean + Hang Clean 40x1+2 x2 48x3 x2 Clean Pull 56x3 x2
48x1+2 x2 56x3 x1 64x3 x1
56x1+2 x3 64x3 x2 72-76x3 x4
Front Squat 40x3 x1 72x2 x4 Stretching
48x3 x2 Stretching
56x3 x1
64-68x2 x2-3

Tuesday Thursday Saturday

Good Mornings X x10 x3 Good Mornings X x10 x3 Good Mornings X x10 x3
Snatch w/ medium 35-42x3 x4 Sn atch Gr BTN Press + X x6+3 x5 Push Press 40x3 x2
Grip (Technique) Overhead Sq uat 48x3 x2
Medium Grip Deadlift 56-64x3 x4 Clean & Jerk for technique 32-40x3+3 x5 52-56x3 x4
Jumps x10 x2 Jumps x10 x2 Front Squat 48x3 x2
Abs x10 x2 Abs x10 x2 56x3 x1
64-68x3 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
35x3+2 x2 Sn atch + 35x1+2 x2 Muscle Snatch 28x4 x4
This t ime Monday Snatch Push Press + H ang Sn atch
Wednesday Friday Overh ead Squ at 42x3+2 x2 42x1+2 x1 Hang Snatch 35x3 x2
and S aturday are t he 49x2+2 x2 49x1+2 x2 (above the knees) 42x3 x2
main days
Power Snatch 35x3 x2 53x1+1 x2 49x2 x3
Di ff iculty i s 8-9/12
(t he previous weeks
were 7-8) 42x3 x2 56x1+1 x2 Clean & Jerk 40x2+2 x2
49x2 x3 Snatch Pull + 42x1+2 x2 48x2+2 x2
Clean + 40x2+2+2 x2 Snatch Pull from Hang 49x1+2 x2 56x2+1 or 1+2
Fro nt Squ at +
48x2+2+2 x2 56x1+2 x2 64x2+1 or 1+2
Jerk
56x2+2+2 x1 63x1+2 x2 Clean Pull 56x3 x1
Front Squat 40x3 x1 Rack Jerk 40x3 x2 64x3 x2
48x3 x2 48x3 x1 72x3 x1
56x3 x2 56x3 x2 80x2 x2
64-68x3 x2 64x2 x2
Back Squat Paused 40x4 x2
48x4 x2
56x3 x2
64x3 x2

Tuesday Thursday Saturday

Good Mornings X x10 x3 Good Mornings X x10 x3 Back Extensions X x10 x3
Push Press 40x3 x2 Snatch w/ medium X x4 Snatch Balance + X x4 x2
48x3 x2 Grip 28-35x4 x4 Overh ead Squ at 35x3+2 x2
56x3 x2 Clean & Jerk for technique X x4 x2 42x3+2 x1
Clean Pull + 40x3 x2 32-40x4 x4 Snatch for Technique X x4 x2
Hang Clean Pull 48x3 x1 Jumps x10 x2 28-35x4 x4
56x3 x2 Abs x10 x2 Back Squat 56x3 x2
64x3 x2 64x3 x1
Jumps x10 x2 72x3 x2
Abs x10 x2 80x2 x2
84x1 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: M onday Muscle Snatch X x6 x2 X x4 x2 Snatch 35x3 x2
Wednesday Friday Snatch High Pull
Sat urday 28-35x4 x4 35x4 x3 42x3 x2
Di ff iculty 9/ 12 Snatch Grip 35x4 x2 42x4 x4 49x3 x1
Push Press 42x4 x3 Hang Snatch 35x3 x2 56x2 x2
49x3 x3 (above the knees) 42x3 x2 60x1 x2
Clean & Jerk 40x2+2 x2 49x3 x1 63x1 x1
48x2+2 x2 53x2 x3 Clean & Jerk 40x2+1 x2
56x2+2 x4 Front Squat + Jerk 40x2+3 x2 48x2+1 x2
Back Squat 75x3 x1 48x2+2 x2 56x2+1 x2
90x3 x1 56x1+2 x4 64x1+1 x1
105x3 x2 Front Squat 65x3 x2 68x1+1 x2
120x3 x1 78x3 x1 72x1+1 x1
135x2 x3 91x3 x1
104x3 x2

Tuesday Thursday Saturday

Good Mornings Good Mornings Good Mornings
Snatch for Technique 35x4 x6 Snatch w/ medium 35x4 x6 Push Press 40x3 x2
Hang Clean 40x3 x5 Grip 48x3 x2
Abs x10 x2 Snatch Balance 35x3 x2 56x3 x2
Jumps x10 x2 42x3 x2 Hang Clean 40x3 x6
49x3 x2 Clean Pull 56x3 x2
Abs 64x3 x2
Jumps 72-76x2 x3

Week 6 Monday Wednesday Friday

Good Mornings X x10 x4 Back Extensions X x10 x4 Back Extensions X x10 x4
Main days: M onday Power Snatch 35x3 x2 Hang Snatch 35x3 x2 Snatch Balance + 35x3+2 x2
Wednesday Friday
Sat urday 42x3 x2 42x3 x2 Overhead Squat 42x3+2 x2
Di ff iculty 9/ 12
49x3 x4 49x3 x2 49x2+1 x2
Snatch pu ll + 35x1+3 x2 53-56x3 x2 53x2+1 x2
Han g Snatch Pull
42x1+3 x2 Hang Clean 40x3 x2 Muscle Snatch X x4 x3
For S quats O leksiy
ori ginally wrot e
49x1+3 x2 48x3 x2 (into full squat) 28-35x3 x4
percent ages from 56x1+3 x4 56x3 x5 Clean + Front Squat + 40x2+2+2 x2
clean and j erk, but
later figured out that
Front Squat + Jerk 40x2+3 x2 Clean Pull + 40x1+3 x2 Jerk 48x2+2+2 x2
many people have
big dif ference
48x2+2 x2 Hang Clean Pull 48x1+3 x1 56x2+2+2 x3
between squat s and 56x1+2 x3 56x1+2 x2
cleans. S o now you
have to enter your
squat 1RM at t he
top.

60x1+2 x2 64x1+2 x2
Front Squat 65x3 x2 72x1+2 x2
78x3 x2 Back Squat 75x3 x2
91x3 x1 90x3 x1
104-111x3 x4 105x3 x2
120x3 x2
135x3 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 40x3 x2
(from full Squat) Clean & Jerk 32-40x2+1 x2 48x3 x2
BTN Press 20-30 x6 x4 Abs x4 x6 56x3 x4
Jumps x4 x6 Jumps x15 x2 Front Squat 65x3 x2
Abs x15 x2 78x3 x1
91x3 x2
104x3 x1
117x3 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: M onday
Wednesday Friday
Muscle Snatch X x6 x1 Clean + Front Squat + 40x2+2+2 x3 Snatch + 35x2+1 x2
Sat urday (into full squat) X + 10% x4-5 x4 Jerk 48x2+2+2 x2 Hang Snatch 42x1+1 x2
Di ff iculty 7-8/ 12
Snatch Balance + 35x3+3 x2 56x2+2+2 x2-3 49x1+1 x2
Overhead Squat 42x3+3 x2 Clean Pull + 40x1+2 x2 56x1+1 x2
49x3+3 x3 Hang Clean Pull 48x1+2 x1 60x1+1 x1
Snatch Hig h Pulls ≤35x6 x6 56x1+2 x2 Snatch Pull 35x3 x2
fro m blo cks 64x1+2 x1 42x3 x1
(starts at knee level) 72x1+1 x3 49x3 x2
Paused Back Squat 75x3 x2 Front Squat 65x3 x2 56x3 x1
90x3 x2 78x3 x2 63x3 x3
105x3 x1 91x3 x2 Clean 40x3 x3
120x3 x3 104x3 x4-5 without moving feet 48x3 x3-4
Back Squat 75x3 x2
90x3 x1
105x3 x2
120x3 x1
135x3 x2
150x2 x1

Tuesday Thursday Saturday

Back Extensions x8 x4 Back Extensions X x10 x3 Back Extensions 20-30x10 x3
Power Snatch 35x2 x5-7 Clean & Jerk (for technique≤40 x2+2 x6 Snatch for technique 28x4 x6
Snatch Grip BTN
Push Press 40x4 x2 Snatch High Pull 35x5 x3 Push Press X x5 x5
48x4 x3 42x4 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: M WF Snatch
Secondary days:
Snatch Push Press + 35x3+3+3 x2 Clean 40x3 x2 35x3 x2
Tuesday Thursday Snatch Balance + 42x2+2+2 x2 48x3 x2 42x2 x2
Sat urday
Di ff iculty: 9/12 Snatch 49x2+2+1 x2 52x3 x2 49x2 x2
Power Snatch 35x3 x2 56x3 x1 53x2 x1

42x2 x2 60x2 x3 56x2 x2

46x2 x2 High Hang Snatch X x5 x3 60x1 x1 ▲ ▲ means you can increase the weight for singles if you want to.
49x2 x2 (max 50%) X+10% x4 x2 Clean & Jerk 40x2+2 x2
Snatch Pull 35x3 x2 X+20% x2 x4 48x2+2 x2
42x3 x1 Clean Pull 40x3 x2 52x2+2 x2
105x3 x2 48x3 x1 56x2+1 x2
120x3 x1 56x3 x2 60x1+1 x2
135x2 x3 64x3 x1 64x1+1 x2 ▲
Rack Jerk + 40x2+2 x2 68x3 x3
Front Squat 48x2+2 x2 Back Squat 75x3 x2
56x2+2 x2 90x3 x1
105x3 x1
120x2 x2
135-150x1 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 40x3 x2 Medium Grip Deadlift 40x3 x2
X+20% x3 x3 48x2 x2 48x3 x1
Clean + X x2+2+2 56x1 x1 56x3 x2
Fro nt Squ at + X+10% x2+1+2 Abs x15 x3 64x3 x2-3
Jerk (for tech niqu e)
Jumps x8 x2 Back Squat 75x3 x1
Abs x10 x3 90x3 x2
Jumps x8 x4 105x3 x1
120x2 x3
135x2 x1
150x1 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 35x1+2 x2 X+10 x10 x2
X +10% x5 x4 42x1+2 x2 Snatch 35x3 x2
Snatch High Pull 35x4 x2 49x1+2 x5 42x3 x2
Video 42x3 x2 Snatch High Pull 35x4 x6 49x3 x1
49x3 x3 Video 56x3 x4
Power Snatch 35x3 x2 Clean 40x3 x2 63x2 x1
42x2 x2 48x3 x2 Clean + 40x2+2+2 x2
49x2 x5 56x3 x2 Front Squat + 48x2+1+2 x2
Front Squat + 40x2+2 x2 64x2 x3 Jerk 56x2+1+2 x4
Jerk 48x2+2 x2 72x2 x2 Clean Pull 40x3 x2
56x1+2 x5 76x1 x1 48x3 x2
Back Squat 75x3 x2 56x3 x1
90x3 x1 64x3 x4
105x3 x2 72x2 x1
120x2 x3
135x2 x2
143x1 x1

Tuesday Thursday Saturday

Good Mornings X x10 x4 Back Extensions X Back Extensions x15 x3
High Hang Snatch 35x3 x3 Snatch Balance 35x3 x2 Snatch 35x4 x6
42x3 x3 42x3 x1 Push Press 40x4 x2
Push Press 40x3 x2 49x3 x2 48x3 x2
48x3 x4 53x3 x1 56x2 x4
56x2 x2 56x2 x1 64x2 x1
Abs x10 x4 Clean & Jerk 40x2+2 x6 Front Squat 65x3 x2
Jumps x10 x3 Abs x15 x3 78x3 x2
Jumps x8 x2 91x3 x2
104x3 x2
111x2 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 Balan ce + 35x3+2 x2 High Hang Snatch 35x3 x3 Snatch 35x3 x2
Overh ead Squ ats 42x2+2 x2 42x3 x1 42x3 x1
49x2+1 x3 49x2 x5 49x3 x3
Hang Snatch 35x3 x2 Snatch Pull 35x3 x2 53x2 x1
42x3 x2 42x3 x1 56x2 x2
49-53x3 x3-4 49x3 x2 Clean + 40x2+2+2 x2
Clean from 40x3 x2 56x3 x2 Front Squat + 48x2+2+2 x2
Deficit 48x3 x2 63x2 x2 Jerk 56x2+1+2 / 1+1+2 x3
52-56x3 x3-4 Front Squat + Jerk 40x2+2 x2 Clean Pull 40x3 x2
Front Squat 65x3 x2 48x2+2 x2 48x3 x1
78x3 x2 56x2+2 x2 56x3 x2
91x3 x2 64x1+2 x2 64x3 x2
104x2 x2 Back Squat 75x3 x2 72x3 x2
90x3 x1 Jumps x10 x3
105x3 x3
120x3 x2

Tuesday Thursday
Back Extensions X x10 x2 Back Extensions X x10 x2
Muscle Snatch 28x5 x3 Power Jerk 40x4 x3
35x4 x3 48x3 x2
Snatch Push Press 35x4 x2 56x3 x2
42x3 x2 Clean & Jerk ≤40 x2+2 x5-6
49x2 x3-4 (for technique)
Abs x10 x3 Clean & Jerk 40x2+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 28x4 x2 High Hang Snatch 35x3 x2 Snatch Balance + 35x2+2 x2
35x4 x3 42x3 x2 Overh ead Squ at 42x2+2 x2
Power Snatch 35x2 x2 46-49x2 x3 49x2+2 x2
42x2 x2 Clean & Jerk 40x3 x2 53x2+1 x1
46-49x2 x2 2+1 / 1+1 48x3 x2 Snatch 35x3 x2
Snatch Pull + 35x3 x1 56x3 x1 42x3 x1
Hang Snatch Pull 42x3 x2 60x3 x2 49x2 x2
49x3 x1 64x2 x2 53x2 x2
56x2 x2 68x2 x2 56x1 x1
63x2 x1 Clean Pull 40x3 x1 60x1 x2
Rack Jerk 40x3 x2 48x3 x1 63x1 x1
48x3 x2 56x3 x2 67x1 x1
56x2 x2 64x3 x1 Clean 40x3 x2
60-64x1 x2 72x3 x2 48x3 x2
80x2 x1 56x2 x4
88x1 x1 Back Squat 75x3 x2
Front Squat 65x3 x1 90x3 x1
78x3 x2 105x3 x2
91x3 x3 120x2 x1
104x2 x2 128x2 x2
135x2 x1
135x1 x1

Tuesday Thursday
Back Extensions X x10 x3 Back Extensions X x10 x3
Power Jerk 40x4 x2 Muscle Snatch 28x5 x6
48x4 x2 Hang Snatch 28x3 x2
Clean & Jerk 32 x2+2 x6 35x3 x2
(for technique) 42x2 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 Balan ce + 35x3+2 x2 Hang Snatch 35x3 x2 Muscle Snatch ≤35x4 x4
Overh ead Squ at 42x2+2 x2 42x3 x1 Clean 40x3 x2
49x2+2 x2 49x3 x2 48x3 x1
High Hang Snatch 35x3 x2 53-56x2 x3-4 56x3 x2
42x3 x2 Front Squat + Jerk 40x2+2 x2 60x2 x2
49x2 x4 48x2+2 x2 64x2 x2
Snatch Pull 42x3 x1 56x2+2 x2 68x2 x2
49x3 x2 60x1+2 x2 Clean Pull 40x3 x1
56x3 x1 64x1+2 x2 48x3 x1
60x3 x2 Box Jumps 56x3 x2
63x3 x1 64x3 x2
67x3 x2 68x3 x1
Back Squat 90x3 x1 72x3 x2
105x3 x2 76x3 x1
120x3 x1 Back Squat 90x3 x2
128x2 x2 105x3 x2
120x3 x2
135x2 x1
143x1 x1

Tuesday Thursday
Good Mornings (20-50) x10 x3 Good Mornings (20-50) x8 x3
Push Press 40x3 x2 Snatch 28-35x3-4 x4
48x3 x2 Clean & Jerk 32-40 x4 x4
56x3 x2 (for technique)
Clean Pull + 56x3 x2 42x2 x3
Hang Clean Pull 64-68x3 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 42x3 x2 High Hang Snatch 42x3 x2 Clean 48x3 x2
46x3 x1 46x3 x2 52x3 x1
49-53x2 x3 49x2 x4 56x2 x4
Snatch Pull 42x3 x1 Snatch Push Press+ 42x2+2 x1 60x2 x2
49x3 x2 Overhead Squat 46x2+2 x2 Snatch 42x3 x2
56x3 x2 49x2+2 x1 46x2 x1
60x2 x1 53x2+1 x2 49x2 x2
63x1 x2 56x1+1 x1 53x2 x1
Clean + 48x2+2+2 x2 60x1 x1 56x2 x2
Front Squat + 52x2+2+2 x2 Rack Jerk 48x3 x2 60x1 x2
Jerk 56x2+2+2 x2 56x3 x2 63x1 x1
Front Squat 78x3 x1 64x3 x1 Snatch Pull 42x1
91x3 x2 68x2 x2 medium grip 49x1
98x3 x1 72x1 x1 56x1
104x2 x3 Back Squat 90x3 x1
105x3 x2
120x3 x1
128x2 x2
135x1 x1

Tuesday Thursday
Back Extensions X x10 x3 Back Extensions X x10 x3
Power Jerk 40x3 x2 Clean & Jerk ≤40 x2+2 x6
48x3 x2 (for technique)
56x2 x4 Hang Snatch 35x3 x2
Snatch (for technique) ≤35x3 x6 42x2 x4
Box Jumps x10 x4 Box Jumps x10 x4
Abs x10 x4 Abs x10 x4