3 Day Split cycle 2 Week 6 Day 1

Snatch Hi Pull + Snatch- 3-5 sets find a max for this complex then 3 x1@ 90%

2 Cleans + 1 Jerk- 3-5 sets find a max for this complex then 3 x1@ 90%

Back Squat -1-3 sets to find a 2rm then 3×2@90%

Push Press 3×5 heaviest possible

Weighted Sit-ups 3×12-15

Hypers 3×12-15

3 Day Split Cycle 2 week 4 Day 1

Snatch: 3rm then 3×3 @90,95,100% 3rm

2 Power cleans + 1 Jerk: work up to a max for this complex then perform 3 sets @90,95,100%

Back Squat 1-3 sets to find a 5 RM then 4×5@90%

Push Press 3rm then 4×3@90%

DB Step-Ups 4×5 each leg heaviest possible

Weighted sit-ups 4×15 heaviest possible

Banded Good mornings 4×15 heaviest possible

5 Day Split Cycle 2 Week 4 Day 2

Clean From Blocks above the Knee 3RM then 3×3@90%

Jerk From Blocks 3RM then 3×3@90%

Snatch High Pull + Power Snatch + Snatch Balance Find a max for this complex then repeat 3 more times @90% Rest 90 sec btwn

Snatch DL 5×5@80%

DB Row 3×10-15 Heaviest Possible

T2B 3×10-15

Banded Hypers 3×10-15