Week 1

Clean
Squat Rocks

1RM on Clean

Snatch
Sott Presses

1RM on Snatch

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Week 2

Clean
Squat Rocks

2×2 50% Power
2×2 60% Power
2×2 70% Full
2×1 60-70% Full with Jerk

Snatch
Sott Presses

2×2 50% Power
2×2 60% Power
2×2 60-70% Power with Overhead Squat
2×2 70% Full

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Week 3

Clean
Squat Rocks

2×2 55% Hang Power
2×2 65% Hang Power
2×2 70% Hang Full
2×1 60-70% Hang Full with Jerk

Snatch
Sott Presses

2×2 55% Hang Power
2×2 65% Hang Power
2×2 60-70% Power with Overhead Squat
2×2 70% Full

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Week 4

Clean
3×3 Complex: Hang Clean, Front Squat, Full Clean, Push Press

5×1 60% Power, Hang Power
3 LR [KB Swings, Snatches]

4×1 70% Full, Hang Full
1 20y LR [Suitcase Carry]

3×2 70-80% Full with Jerk
10 [Ring Rows]

Snatch
3×3 Complex: Power Snatch, OH Squat, Sotts Press

5×1 60% Power, Hang Power
3 LR [KB SL Deadlift, SA Row]

4×1 70-80% Power with Overhead Squat
1 20y LR [KB Front Rack Carry]

3×2 70-80% Full
10 [Band Facepull]

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Week 5

Clean
3×3 Complex: Hang Clean, Front Squat, Full Clean, Push Press

5×1 70% Power, Hang Power, Hang Full
5 [KB Power Swings]

4×1 80% Power, Hang Power, Hang Full
1 20y [Farmer Carry]

3×1 80-95% Hang Full
10 [Ring Rows]

Snatch
3×3 Complex: Power Snatch, OH Squat, Sotts Press

5×1 70% Power, Hang Power, Overhead Squat
3 LR [KB SA Sott Press]

4×1 80% Power, Hang Power, Hang Full
1 20y [Bear Crawl]

3×1 80-95% Hang Full
15 [Band Face Pulls]

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Week 6

Clean
3×3 Complex: Hang Clean, Front Squat, Full Clean, Push Press

4×1 75% Power, Hang Full
5 [KB Banded Deadlift]

3×1 85% Hang Power with Bottom pause
1 20y L/R [SA Front Rack Carry]

2-3×1 80-95% Full
10 [Ring Rows]

Snatch
3×3 Complex: Power Snatch, OH Squat, Sotts Press

4×1 75% Power, Hang Power & Squat
3 LR [KB SA Sott Press]

3×1 80% Hang Full
5 LR [Banded Lateral Step Outs ]

2-3×1 80-95% Full
15 [Band Face Pulls]

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