Olympic Weightlifting

Snatch Work to a Heavy Double then 4 singles at the Double weight Sn Pull 110%/2×4 Optional: Work to Double on Overhead Squat (aim for...

Snatch 60/2, 65/2, 70%/1, 75%/1, 80%/1, 85%/1×8 Clean and Jerk 60/2, 65/2, 70%/1, 75%/1, 80%/1, 85%/1×8 Back Squat X/3×4

Power Sn + Overhead Squat 75%/(1+1)x5 Front Foot Jerk Drill Work to Medium 3 as form allows Cl Grip RDL 80%/5×5 Front Press 4×3 BOR...

Clean and Jerk 65/2, 70/1, 75/1, 80%/1×5 Clean Pull 110%/2×3 Front Squat heavy/3×4 GHSU/Strict T2B/Side Plank Dips 3×15 Hyper 2×15

Snatch 65/2, 70/1, 75/1, 80%/1×5 Sn Pull 110%/2×5 Optional: Work to heavy Triple on Overhead Squat Back Squat heavy/3×4 V-Up / planks / Hyper 2×15

Snatch 70%/1, 75%/1, 80%/1×5, 85%/1×5 Clean and Jerk 70%/1, 75%/1, 80%/1×5, 85%/1×5 Back Squat X/3×3

Snatch 75%/2 80%/1×6 Sn Pull + Jump Shrug 105%/(3+3)x5 Optional: Work to heavy Triple on Overhead Squat Back Squat heavy/3×3 V-Up / planks / Hyper...

Clean and Jerk 75%/2×3, 77.5%/2×3, 80%/1×4 Clean Pull + Jump Shrug 105%/(3+3)x4 Front Squat heavy/5×5 GHSU/Strict T2B/Side Plank Dips 3×15 Hyper 2×15

Knee Power Snatch 65%/3×5 Knee Power Cl 65%/3×5 RDL Clean Grip 90%/5×3 Push Press 4×3 , Pull Up 4x(5-8) weighted Windmills/situps

Snatch 75%/2×3, 77.5%/2×3, 80%/1×4 Sn Pull + Jump Shrug 105%/(3+3)x4 Overhead Squat work to 5 Rep Max Back Squat heavy/5×4 V-Up / planks / Hyper...