Day 1:

Morning Session:

1. Snatch: Work up to a daily maximum single (1RM).

2. Clean & Jerk: Work up to a daily maximum single (1RM).

Afternoon Session:

1. Snatch: Work up to 80-85% of morning's 1RM for doubles or triples.

2. Clean & Jerk: Work up to 80-85% of morning's 1RM for doubles or triples.

Accessory Lifts:

1. Front Squat: 3 sets of 5 reps at a heavy weight.

2. Romanian Deadlift: 3 sets of 8 reps.

3. Pull-Ups or Bent-Over Rows: 3 sets of 8-10 reps.

4. Core Work: Planks, Russian twists, or hanging leg raises – 3 sets of 12-15 reps.

Day 2:

Morning Session:

1. Snatch: Work up to a daily maximum single (1RM).

2. Clean & Jerk: Work up to a daily maximum single (1RM).

Afternoon Session:

1. Snatch: Work up to 80-85% of morning's 1RM for doubles or triples.

2. Clean & Jerk: Work up to 80-85% of morning's 1RM for doubles or triples.

Accessory Lifts:

1. Back Squat: 3 sets of 5 reps at a heavy weight.

2. Bulgarian Split Squats: 3 sets of 8 reps per leg.

3. Push Press: 3 sets of 8 reps.

4. Core Work: Russian twists, hanging leg raises, or reverse crunches – 3 sets of 12-15 reps.
Day 3:

Morning Session:

1. Snatch: Work up to a daily maximum single (1RM).

2. Clean & Jerk: Work up to a daily maximum single (1RM).

Afternoon Session:

1. Snatch: Work up to 80-85% of morning's 1RM for doubles or triples.

2. Clean & Jerk: Work up to 80-85% of morning's 1RM for doubles or triples.

Accessory Lifts:

1. Overhead Squat: 3 sets of 5 reps at a moderate weight.

2. Deadlift: 3 sets of 5 reps at a heavy weight.

3. Push-Ups or Dips: 3 sets of 8-10 reps.

4. Core Work: Planks, hanging leg raises, or bicycle crunches – 3 sets of 12-15 reps.

Repeat this cycle, training six days a week with two training sessions per day. Prioritize proper warm-up
and cool-down routines, focusing on mobility and flexibility exercises. Remember to fuel your body with
adequate nutrition, stay hydrated, and prioritize rest and recovery to support your training.

Once again, it's crucial to work closely with an experienced weightlifting coach who can provide
individualized guidance, monitor your progress, and adjust the program according to your needs and
abilities.