SNATCH FSQ CLEAN BSQ JERK

WEEK 1 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARMUP Bar (or training bar) Muscle SN + (Bar) Good Morning 3x12, (30% of Clean) MS CL + Glute Bridges 3x20, Dead Press in Split Jerk
SN Balance + OH SQ 4x3+2+2, Elevated Heel (2-2.5") FSQ+PP 4x2+2+2, Plank Bugs 3x6/side Position 3x5/s (bar), Abs
Back Extensions 4x12 (superset) Bodyweight Squat 3x20 4x30-45sec (SS) (Situps, Abwheel, Leg
Raises, etc) 3x12-15,
Band Pull Aparts 3x12

STRENGTH SN. 50%x3, 60% 6x3 FSQ 50% x6, 60% 3x6 CL 50x3, 60% 6x3 (60s BSQ 50% x8, 60% 3x8 Split Jerk 50%x3, 60%
rest) 6x3

WOD EMOM 12min, PSN+HSN+OHSQ 5 Rds for Time, 6 Clean EMOM 15min, PCL + AMRAP 15min, 5 RDS: 8 Bent Over Row,
1+1+4 (use 1-2 sets to find ideal DL + 3 Clean + 2 PJerk THRUSTERs 1+3 (50%of SN+HNPSN+OHSQ+SNP 8 RDL, 8-12 Dips (60s
working weight) (50-55% of CJ 1RM) CJ) P 3+3+3+3 (50% of BW) rest between sets)

SUPERSETS Bulgarian Split SQ 3x6/s, Hanging Plate Front Raises 2x15, Band Pull Aparts 3x20, Glute Bridge 3x15, 1-Arm
Leg Raises 3x8-12 Plank 2x45-60s PushUps 3x10 Barbell Squat Jumps DB Rows 3x8/s
2x10, Russian Twist 2x20

WEEK 2 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARMUP Bar (or training bar) Muscle SN + Elevated Heel (2-2.5") (30% of Clean) P CL + Glute Bridges 3x20, Dead
SN Balance 4x3+3, Back Bodyweight Squat 3x20, FSQ+PP 3x2+2+2, Plank Bugs 3x6/side
Extensions 4x12 (superset) Planks 3x45-60s 3x30-45sec (SS)

STRENGTH SN. 50%x3, 60% x3, 65%5x3 FSQ 50% x6, 60%x5, 65% CL 50x3, 60% x3, 65% BSQ 50% x8, 60% 1x6, Split Jerk 50%x3, 60% x3,
4x5 5x3 (60s rest) 65% 4x6 65% 5x3 (hold split
position 2sec on last rep
of each set)

WOD EMOM 14min, 5 Rds for Time, 3 Clean+ EMOM 12min, Hang AMRAP 15min, 5 RDS: 8 Bent Over Row,
PSN+SNPP+OHSQ+ 1+2+1 (use 1FSQ+ 2 PP (55-60% of Power Clean + Power SN+HNPSN+OHSQ+SNP 8 RDL, 8-12 Dips (60s
1-2 sets to find ideal working CJ 1RM) Jerk 1+2 (start at 45% of P 3+3+3+3 (50% of BW) rest between sets)
weight) CJ 1RM, add 5% every
other set)
COOLDOWN Bulgarian Split SQ 3x6/s, Hanging Plate Front Raises 3x12, Band Pull Aparts 3x20, Box Jumps (accumulate Glute Bridge 3x15, 1-Arm
Leg Raises 3x8-12 Dips 3x8-12 PushUps 3x10 30 reps) DB Rows 3x8/s

WEEK 3 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARMUP PVC Snatch Sotts Press 3x5, Back Elevated Heel (2-2.5") MS CL + FSQ + PP Glute Bridges 3x20, Dead Press in Split Jerk
Extensions 3x12 (superset) Bodyweight Squat 3x20, 3x2+2+2, Plank 3x30- Bugs 3x6/side Position 3x5/s (bar), Band
Planks 3x45-60s 45sec (SS) Pull Aparts 3x12

STRENGTH SN. 50%x3, 60% x3, 65% x3, 70% FSQ 50% x6, 60%x5, 65% Power CL+CL 50%x1+3, BSQ 50% x6, 60% 1x6, Push Press + Split Jerk
5x2 x5, 70% 4x3 60% 1+2, 65% 1+2, 70% 70% 3x6 50% 3+3, 60% 3+3, 65%
5x1+2 5x3+2

WOD EMOM 14min, ODD Min Power 5 Rds: 4 FSQ, 5 PP, 5 Pull EMOM 12min, ODD Min AMRAP 12min, 10/s DB 5 RDS: 6 SN Deadlifts, 8
SN x3, EVEN Min Snatch High Ups (50% of CJ 1RM) 5 Deadlift, EVEN Min 10 Lunges, 15 Situps, KB/DB Bent Over Rows, 8 BB
Pull x3 Push Ups Farmer Carry 60 steps Shrugs
COOLDOWN Bulgarian Split SQ 3x6/s, Hanging Bent Over Plate Rows Band Pull Aparts 3x20, Box Jumps (accumulate Glute Bridge 3x15, Box
Leg Raises 3x8-12 3x8-12, Dips 3x8-12 Leg Raises 3x12 30 reps) Jumps 3x6

WEEK 4 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARMUP Muscle SN + SN Balance + OH Elevated Heel (2-2.5") BW (30% of Clean) MS CL + Glute Bridges 3x20, Dead
SQ 4x2+2+2, Back Extensions Squat 3x20, Zombie FSQ+PP 4x2+2+2, Plank Bugs 3x6/side
4x12 (superset) Squats: 3x8 4x30-45sec (SS)

STRENGTH SN. 50%x3, 60% x3, 70% 2x2, FSQ 50% x6, 60%x5, 65% CL 50%x3, 60% x3, 70% BSQ 50% x6, 60% 1x6, Split Jerk 50% x4, 60%
75% 4x2 x5, 70% 2x4, 75% 3x3 2x3, 75% 4x3 70% x6, 75% 4x5 x4, 70% 2x3, 75 3x2, 65
2x5

WOD EMOM 12min, PSN+HN 5 Rds, 6 Clean DL + 3 AMRAP 15min, Bench AMRAP 12min, 10/s DB EMOM 18: Min1 FSQ x3,
PSN+OHSQ 1+1+4 (use 1-2 sets Clean + 2 PP + 1 Jerk (55- Pressx8, Chin Ups x5, Lunges, 15 Situps, KB/DB Min 2 Jerk x3, Min3 BW
to find ideal working weight) 60% of CJ 1RM) PVC OH SQx8 Farmer Carry 60 steps Jumping Squats x8
COOLDOWN Hanging Leg Raises 3x8-12, DB Plate Front Raises 2x15, Palloff Press in 1/4 Squat: Barbell Squat Jumps Glute Bridge 3x15, Box
Seated Press 3x8 Plank 2x45-60s 3x12/side 2x10, Russian Twist 2x20 Jumps 3x6

WEEK 5 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARMUP PVC Snatch Sotts Press 3x5, Back Eccentric Chin Up 3 x 5 (3- (30% of Clean) MS CL + Glute Bridges 3x20, Dead Press in Split Jerk
Extensions 3x12 (superset) 5 sec eccentric, Bent Over FSQ+PP 4x2+2+2 Bugs 3x6/side Position 3x5/s (bar), Band
Behind the Neck SN Grip Pull Aparts 3x12
Press 3x5-8 with PVC

STRENGTH SN. 50%x3, 60% x3, 70% 2x2, FSQ 50% x6, 60%x5, 70% CL 50%x3, 60% x3, 70% BSQ 50% x6, 60% 1x6, Split Jerk 50% x4, 60%
75% 2x2, 80% 3x1, 70% 2x3 1x4, 75% 4x4 x3, 75% 2x2, 80% 4x1 70% x5, 74% x5, 78% 3x4 x4, 70% x3, 75 2x2, 80%
4x1,

WOD EMOM 12min, HN PSN + 4 HIGH 5 Rds for Time, 3 PClean+ EMOM 12min, Odd Min: 5 Rds: Jump Squats x, BB EMOM 14: Min1 FSQ x4,
PULL f HIP (use straps) 2FSQ+ 2 PP (55-60% of Power Clean x 3 @65%, Good Morning x8, Bent Min2 Jerk x3
CJ 1RM) (60s rest Even Min: DB Thrusters x Over Reverse Flys (DB or
between sets) 6 Plate) x8 (60s rest
between sets)
COOLDOWN Bulgarian Split SQ 3x6/s, Hanging BB Calf Raises 4x12, Bent Single Arm Farmer Carry Dips 4x8-12, Chin Ups
Leg Raises 3x8-12 Over Underhand Rows 3x30-45sec/side (KB/DB), 4x8
(row to the hip, emphasis Plank 3x60-90s Box Jumps (accumulate
on lats & biceps) 4x8-12 30-40 jumps)

WEEK 6 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARMUP Muscle SN + SN Balance + OH Elevated Heel (2-2.5") BW (30% of Clean) MS CL Glute Bridges 3x20, Dead Eccentric Chin Up 4 x 5
SQ 4x2+2+2, Back Extensions Squat 3x20, Zombie +PP 4x2+2, Plank 4x30- Bugs 3x6/side (3-5 sec eccentric), Jerk
4x12 (superset) Squats: 3x8 45sec (SS) Grip OH SQ: 4x5

STRENGTH SN. 50%x3, 60% x3, 70% x3, 75% FSQ 50% x5, 60%x5, 70% CL 50%x3, 60% x3, 70% BSQ: 5x2 (Every 2min on Split Jerk 50% x4, 60%
x2, 80% 2x1, 85 2x1, 75% 3x2 x4, 75% 2x4, 80 4x3, x3, 75% x2, 80% 2x1, 85 the min) at 70-85% of x4, 70% x3, 75 x2, 80%
2x1, 75% 1x3 back squat (build every 2x1, 85% 3x1, 75 2x3
set)

WOD EMOM 14min, Odd Min: Snatch 5 Rds for Time, 1 Power Clean Pull + Clean + 6 Rds: Seated Box Jumps EMOM 12min, 2 BSQ + 3
Deadlift (80%) x4, Even Min: BB Clean + 3FSQ+ 3 PP (55- Power Jerk + Split Jerk + x6, Landmine Rotations x8 Behind the Neck Jerk
Bent Over Row x6 (same weight 60% of CJ 1RM) Rest 30s 5x1+1+1+1 (Every 2 Mins Weighted Plank x30-45
as deadlifts) between sets on the Min) at 70% of seconds
clean and jerk

COOLDOWN Bulgarian Split SQ 3x6/s, Hanging Bent Over Underhand Single Arm Farmer Carry Barbell Squat Jumps Glute Bridge 3x15, Box
Leg Raises 3x8-12 Rows (row to the hip, 3x30-45sec/side (KB/DB) 2x10, Russian Twist 2x20 Jumps 3x6
emphasis on lats & biceps)
4x8-12, BB Glute Bridges:
4x10-15

WEEK 7 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARMUP Sn High Pull + SN from Hip 4x3+3, Elevated Heel (2-2.5") BW (30% of Clean) MS CL Glute Bridges 3x20, Dead Press in Split Jerk
Back Extensions 4x8 Squat 3x20, Zombie +PP 4x2+2, Plank 4x30- Bugs 3x6/side Position 3x5/s (bar), Band
Squats: 3x8 45sec (SS) Pull Aparts 3x12

STRENGTH SN. 50%x3, 60% x3, 70%-85% FSQ 50% x5, 60%x5, 70% CL. 50%x3, 60% x3, 70% BSQ: 5x2 (Every 2min on JERK 50%x3, 60% x3,
EMOM 10x1, x4, 75% 2x3, 80 x3, 85 x3, 75%-85% EMOM 8x1, the min) at 70-85% of 70%x3, 75%-85% EMOM
EMOM 5x1 back squat (build every 10x1,
set)

WOD 10 Rds: Barbell Side Bends 12min EMOM: Odd Min EMOM 12min, ODD Min AMRAP 12min, 10/s DB 6 RDS: 6 SN Deadlifts, 8
x8/side BB Thrusters x5, Even Min 5 Deadlift at 70% of Lunges, 15 Situps, KB/DB Bent Over Rows, 8 BB
Box Jump x8, Rest 30sec Pushups x15 Clean, EVEN Min 15 Farmer Carry 60 steps Shrugs (rest 30s between
Push Ups sets)
COOLDOWN Hanging Leg Raises 3x8-12, DB Plate Front Raises 2x15, Palloff Press in 1/4 Squat: Barbell Squat Jumps Glute Bridge 3x15, Box
Seated Press 3x8 Plank 2x45-60s 3x12/side 2x10, Russian Twist 2x20 Jumps 3x6

WEEK 8 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

WARMUP Sn High Pull + SN from Hip 4x3+3, Elevated Heel (2-2.5") BW (30% of Clean) MS CL Glute Bridges 3x20, Dead Press in Split Jerk
Back Extensions 4x8 Squat 3x20, Zombie +PP 4x2+2, Plank 4x30- Bugs 3x6/side Position 3x5/s (bar), Band
Squats: 3x8 45sec (SS) Pull Aparts 3x12

STRENGTH SN. 50%x3, 60% x3, 70%x3, 75x2, FSQ 50% x5, 60%x5, 70% Clean. 50%x3, 60% x3, FSQ 50% x5, 60%x5, 70% JERK 50%x3, 60% x3,
80 x2, 85 2x1, 88 2x1, 75 2x3 x4, 75% 2x3, 80 x3, 85 70%x3, 75x2, 80 x2, 85 x4, 75% 2x3, 80 x3, 85 70%x3, 75x2, 80 x2, 85
2x1, 88 2x1, 75 2x5 2x1, 88 2x1, 75 2x3 2x1, 88 2x1, 75 2x5 2x1, 88 2x1, 75 2x3

WOD
COOLDOWN