1. Snatch x1 (may ramp up w/321), then wave 2 after C&J (~30 min): After respective ABC drills w/bar & technique plates. (May round % up or down as needed).40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps

40% x3 Power TO Squat OR  3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps

40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps

50% x 2-3

60% x 2-3

70% x 1-3

80% x 1-3

~87-90% x 1-3

~92-95% x 1-2

~95-100%+ x 1 rep.  If going well may add more singles.

1. C&J to top x1+1 (~90-95%+ of Monday),then 1+1×3 sets @~90%of top 1&1

After respective ABC drills w/bar & technique plates. (May round % up or down as needed).           40% x3 Power  OR 3pp pw, 2pp pw, No pause pw + Jerk last rep= 3 + 1 reps                                      40% x3 Pw TO Sqt OR  3pp pw TO sqt, 2pp pw TO sqt, No pause pw TO sqt + Jerk last rep= 3 + 1 reps                                                                                                                                                             40% x3 full OR 3pp full, 2pp full, No pause full + Jerk last rep= 3 + 1 reps                                                                                                                                                   50% x 2-3 +1                                                                                                                                                            60% x 2-3 +1                                                                                                                                                           70% x 1-3 +1                                                                                                                                                                                                                                                                                                                             80% x 1-3 +1                                                                                                                                                                                                                                                                                                                            ~87-90% x 1-3 +1                                                                                                                                                                                                                                                                                                          ~92-95% x 1-2 +1                                                                                                                                                                                                                                                                                                              ~95-100%+ x 1+1.  If going well may add more singles.                                                                         Then back offs: 90% of top make for 1+1 for 3 sets.

1. C) Snatch wave 2: 1s x7-10 (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up) or w/Blocks @K or Pause @K 321, or 3s x3-5 (90s-2 min rest), or 2s x5-7 (90s rest), or 1s x7-10 (60-90s rest). Note: optional-if add this 2nd wave may drop pulls/Sn deads/RDLs/GMs.
2. Today or Thursday: Rack Jerks to top 321, then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest. Sets/Warm-ups: 40% x3, 50% x 3, 60%x3, 70%x3, 80%x3, ~85-90% x2-3, 92-95%x 1-2, ~95-100%+ x1…(keep going if good).  Then:  then (drop 5-10% or 5-10kg) and 1s x3-7 w/60-90s rest. (note: may move jerks to after squats or Thursday)
3. Back Squats: 4s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%). Optional back off speed sets: -10% from top set x4, -20% from top set x4.
4. Pause Front Squats: to top 3,2,1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1) (~15 min)
5. Optional: OH Squats/Sn balances: 4s x3 (or x4RM, -5%x4, -10%x4 OR x4rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 4rm)(% based on top 4rm): (Bar x4+), ~30-40% x4, ~50-60% x4, ~75-80% x4, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min). Or,Snatch or Jerk Recoveries/Lockouts 321*3
6. Sn deads (pick one based on need/weaknesses):
   1. General Strength: Regular Sn DL x4rm x1-3 sets
   2. Hips shooting/1^st pull: Halting Snatch Deadlift x4rm x1-3 sets
   3. Technical Precision/Posture: 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min)
7. Optional/Recommended: RDLs x8s x3sets
8. Optional/Recommended: BB Lunges or Split Squats: x8s x1-3 sets
9. Low Back: Reverse hypers&/or hypers x10-15x 3 sets