3 Day Split Cycle 2 Week 3 Day 2

Hang Clean (below the knee) find your 3RM then 3×3@95% of your 3RM

Power Snatch find your 3rm then 3×3@95% of your 3RM

Jerk From Blocks find your 3RM then 3×3@95% of your 3RM

Clean Grip RDL find your 3RM then 4×3@90% of your 3RM

Weighted Pullups 5×5 heaviest possible

Alternating DB Step Ups 5×5 heaviest possible

Toes 2 Bar (strict) 3xME

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3 Day Split Cycle 2 Week 3 Day 1

Snatch find your 3RM for the day then 3×3@95%

Power Clean & Jerk find your 3RM for the day then 3×3@95%

Back Squat 1-3 sets to find a 7RM for the day then 4×7@90% of your 7RM

Push Press 1-3 sets to find a 5RM for the day then 4×5@90% of your 5RM

Weighted Sit-ups 3×12-15 Heaviest Possible

Weighted Hypers 3×12-15 Heaviest Possible

3 Day Split Cycle 2 Week 2 Day 2

Hang Clean (below the knee) find your 3RM then 3×3@90% of your 3RM

Power Snatch find your 3rm then 3×3@90% of your 3RM

Jerk From Blocks find your 3RM then 3×3@90% of your 3RM

Clean Grip RDL 5×5 @5rm

Weighted Pullups 5×5 heaviest possible

Alternating DB Step Ups 5×5 heaviest possible

Toes 2 Bar (strict) 3xME

3 Day Split Cycle 2 Week 2 Day 1

Snatch find your 3RM for the day then 3×3@90%

Clean & Jerk find your 3RM for the day then 3×3@90%

Back Squat 1-3 sets to find a 7RM for the day then 4×7@90% of your 7RM

Push Press 1-3 sets to find a 5RM for the day then 4×5@90% of your 5RM

Weighted Sit-ups 3×10 Heaviest Possible

Weighted Hypers 3×10 Heaviest Possible

3 Day Split Cycle 2 Week 1 Day 3

1) Snatch (full lift) 4-7 sets to find a 3 RM then 3×3@90% rest 90-120 sec BTWN

2) Clean (full lift) 4-7 sets to find a 3 RM then 3×3@90% rest 90-120 sec BTWN

3) BN Split Jerk From Blocks 4-7 sets to find a 3 RM then 3×3@90% rest 90-120 sec BTWN

4)Back Squat use 1-3 sets to find a 5RM, then perform 4×5@90% of your 5RM for the day the Rest 120 sec btwn

5) Incline DB Row 3×10 Heaviest Possible 90-120 sec BTWN

6a) Toes 2 Bar 3×10 Heaviest possible rest 60 sec BTWN

6b) Good Mornings 3×10 Heaviest possible rest 60 sec BTWN

3 Day Split Cycle 2 Week 1 Day 2

1) Hang Clean(1) + Jerk(1) (Just above the Knee): Work up to a 3RM for the day, then 3×3@90% of your 3RM rest 90sec BTWN

2) Hang Pwr Snatch(2) + Heaving Snatch Balance(1) + OH Squat (1) : Work up to a 2+1+1 RM for the day, then 3 sets @90% Rest 90 sec BTWN

3) Clean Grip RDL : use 1-3 sets to find a 5RM, then perform 4×5@90% of your 5RM for the day the Rest 120 sec btwn

4) Clean Pulls: 5×3 using your 3RM from your Clean work earlier Rest 90-120 sec BTWN

5) Jerk Balance 5×5 Heaviest Possible 90-120 sec BTWN

6) GHD Tempo Sit-up 3×10 Heaviest possible rest 60 sec BTWN

7) Hypers W/ 2 Sec Pause 3×10 Heaviest possible rest 60 sec BTWN