Day 1

Warm-Up

Daily warm-up* (Snatch variations).

Workout

1. Snatch Balance (build to a max)
   • 3 sets x 1 rep (total 3 reps)
2. Snatch (full lift from floor — fast, peak — earn it)
   • 1 set x 1 rep @ 80% (total 2 reps)
   • 1 set x 1 rep @ 85% (total 2 reps)
   • 1 set x 1 rep @ 90% (total 2 reps)
   • 1 set x 1 rep @ 93% (total 2 reps)
   • 1 set x 1 rep @ 97% (total 1 rep)
3. Back Squat
   • 2 sets x 2 reps @ 88% (total 4 reps)
   • 2 sets x 2 reps @ 92% (total 4 reps)
4. Snatch Pulls (full pull — no pause, fast and aggressive)
   • 3 sets x 3 reps @ 105% (total 9 reps)
5. Back Extension
   • 15, 12, 10 (total 37 reps)
6. Weighted Plank
   • 3 sets x 45s
7. Strict Chin-Ups
   • 3 sets x max reps

Day 2

Warm-Up

Daily warm-up* (Clean variations).

Workout

1. Muscle Clean + Tall Clean + Sots Press (Primer)
   • 3 sets x 3 reps @ 40% (total 9 reps)
2. Clean (full lift from floor — no pause)
   • 1 set x 1 rep @ 80% (total 2 reps)
   • 1 set x 1 rep @ 85% (total 2 reps)
   • 1 set x 1 rep @ 90% (total 2 reps)
   • 1 set x 1 rep @ 93% (total 2 reps)
   • 1 set x 1 rep @ 97% (total 1 rep)
3. Split Jerk (building to max for the day)
   • 1 set x 1 rep @ 85% (total 2 reps)
   • 1 set x 1 rep @ 90% (total 2 reps)
   • 1 set x 1 rep @ 94% (total 2 reps)
   • 1 set x 1 rep @ 98% (max for the day, total 1 rep)
4. 1¼ Front Squat
   • 4 sets x 3 reps @ 80% (total 12 reps)
5. GHD Sit-Ups
   • 3 sets x 20 reps (total 60 reps)
6. Back Extension
   • 15, 12, 10 (total 37 reps)

Day 3

Warm-Up

Daily warm-up* (Snatch variations).

Workout

1. Hang Power Snatch (launch position — fast)
   • 5 sets x 2 reps @ 72% (total 10 reps)
2. Hang Power Clean
   • 5 sets x 2 reps @ 72% (total 10 reps)
3. Jerk Behind the Neck (peak BTN jerk — vertical drive)
   • 5 sets x 3 reps @ 80% (total 15 reps)
4. Clean Pulls — 1 Inch Off Floor Slow Pull (slow deliberate pull off floor)
   • 4 sets x 3 reps @ 105% (total 12 reps)
5. Box Jumps
   • 3 sets x 5 reps (total 15 reps)
6. Seated Box Jump
   • 3 sets x 5 reps (total 15 reps)

Day 4

Warm-Up

Daily warm-up* (both lifts).

Workout

1. Drop Snatch + Snatch Balance (Primer — 1 drop snatch + 1 snatch balance, build to heavy single — peak of cycle)
   • 3 sets x 2 reps @ 75% (total 6 reps)
2. Snatch (build to heavy single — peak of cycle)
   • 6 sets x 1 rep (total 6 reps)
3. Clean & Jerk (build to heavy single — peak of cycle)
   • 6 sets x 1 rep (total 6 reps)
4. Front Squat
   • 2 sets x 2 reps @ 85% (total 4 reps)
   • 2 sets x 1 rep @ 95% (total 2 reps)
5. Snatch Shrugs
   • 5 sets x 5 reps (total 25 reps)
6. Sorenson Hold
   • 3 sets x 60s

*Daily Warm-Up = Junk Yard Dog + Burgener Warm-Up** + Skill Transfer Exercises** + 3x High Hang** + 3x Hang** + 3x Floor** (match day’s primary lift)
**For Snatch workouts, use Snatch variations
**For Clean workouts, use Clean variations