5 Day Split Cycle 3 Week 1 Day 5

Snatch: 15 minutes to find your 5RM then 3×5@90%

Rest 10-20 min between

Clean & Jerk: 15 minutes to find your 5RM then 3×5@90%

Back Squat 12RM then 3×12@90%

BB Hypers w/ Pause 3×10-15

Weighted Sit-ups 3×10-15

Russian Twist 3×20

Palloff Press Accumulate 2 min each side

5 Day Split Cycle 3 Week 1 Day 4

Snatch High Pull + 5 Sec Eccentric + Snatch High Pull + Hang Snatch + Snatch balance: build to a max for this complex then 3 sets @90%

Clean High Pull + 5 Sec Eccentric + Clean High Pull + Hang Clean + Clean + Push Press: build to a max for this complex then 3 sets @90%

BB Walking Lunges 3×10 (Each Leg) @Heaviest Possible

DB Split Stance Press 3×10 @Heaviest Possible

Anterior Reach 3×10 (each leg)

Hanging Leg Raise 3x Failure

3 Day Split Cycle 3 Week 1 Day 3

Power Snatch 5RM then 3×5 @90%

Clean + Jerk 5RM then 3×5 @90%

Front Squat 1-3 sets to find a 10RM then 3×10@90%

BB Good Mornings 3×12 @Heaviest Possible

Weighted Pull-ups 5×5 @Heaviest Possible

Box Jumps 4×10

Russian Twists 3×20

Tempo GHD Sit-ups 3×10

Strict GHD Raises 3x Failure

5 Day Split Cycle 3 Week 1 Day 3

2 Tall Snatch +2 Drop Snatch + Snatch: build to a max for this complex then 3 sets @90%

3 Power Jerk + 2 Split Jerk: build to a max for this complex then 3 sets @90%

Front Squat: 1-3 sets to find your 8RM then every 2 min on the min sets of 8-6-4-8-6-4 @90% of your 8RM

Clean Pulls 5×5@80%

Weighted Pull-ups 3×5 @Heaviest Possible

Weighted Dips 3×5 @Heaviest Possible

Strict GHD’s 3×10-15 add weight if possible

Tempo GHD Sit-ups 3×10-15 add weight if possible

3 day Split Cycle 3 Week 1 Day 2

Skill Work: Tall Snatch x 2 + sots Press x2 + Drop Snatch (no Dip) x2 Work up to a max then 3 sets @ 90%

Hang Snatch (Below the Knee) 5RM the 3×5 @90%

Hang Clean (Below the Knee) + Jerk 5RM the 3×5 @90%

Snatch Pull 5×5@80%

Clean Grip RDL 1-3 sets to find a 10RM then 3×10@90%

Floor Press 5×5 @Heaviest Possible

Alternating Front Rack BB Step Ups 4×8 Each Leg @Heaviest Possible

Banded Reverse Hypers 3×10

Hanging Leg Raises 3x Failure

5 Day Split Cycle 3 Week 1 Day 2

3 Pos Snatch + 2 OH Squats:  build to a max for this complex then 3 sets @90%

3 Pos Clean + 2 Jerks: build to a max for this complex then 3 sets @90%

Snatch Pull 5×5@80%

Clean Grip RDL 1-3 sets to find a 8 RM then 4×8@90%

Hypers w/ 2 Sec Pause 3×15

Hollow Rocks 3×20

5 Day Split Cycle 3 Week 1 Day 1

Snatch High Pull + Hang Power Snatch + Snatch build to a max for this complex then 3 sets @90%

Clean High Pull + Hang Power Clean + Clean + Jerk build to a max for this complex then 3 sets @90%

Back Squat 1-3 sets to find a 10RM then 3×10@90%

Push Press 1-3 sets to find a 7 RM then 3×7@90%

Box Jumps 3×10

DB Row 3×10 heaviest possible

Banded Good Mornings 3×10

T2B 3xFailure

Banded TYI’s