Level 1: (match or beat last week/past numbers)          
*Note: Lift % based on top classical lifts.  In some cases Work sets listed only.  In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person.  Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight).

*Individual edits and adjustments can be made for your needs (to program and %).  Communicate with your coaches and never assume!

A) Snatch: to top x3,x2,x1 (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1)

a. After respective ABC drills w/bar & technique plates. (May round % up or down as needed).

b. 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

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

1) 50% x 3

2) 60% x 3

3) 70% x 3

4) 80% x 2-3

5) 85% x 2-3

6) ~88-90% x 1-2

7) ~91-95% x1-2

8) ~94%-100%+ x1…(find top single: 3 miss limit or coaches call)

B) Snatch Auxiliary: Technical Aux.(choose best): back off sets, pause @ knee, hang snatch (knee or high hang), snatch from blocks (knee or high hang) all at ~80%+: 1s x3+ sets or ram up loose 321), or 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+) (~5-15 min)

C) Sn Pull:  100%x3 x 3-5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~10-15 min)

D) Front Squat: to top 3,2,1(~15 min)

• Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’: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).  Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up.

E) Back Squat: to 5rm (~15 min):to 5rm (% based on top 5rm): (Bar x3-5+), ~30-40% x5, ~50-60% x5, ~75-80% x5, 90%x5, (~95%x5), ~ 100%x5 (~15 min)

F) Optional/recommended: Sn Balance (or Sn Grip OH Squat-or can do these Wednesday): 2s x3 OR (or x2RM, -5%x3, -10%x4 OR x2rm, then set 2: 1+ reps, then set 3: 1+ reps, OR just to 2rm) (% based on top 2rm): (Bar x3-5+), ~30-40% x2-3, ~50-60% x2-3, ~75-80% x2-3, 90%x2, (~95%x2), ~ 100%x2, (~95-100%x2), (~90-100%x1-2).(~15-20 min).

G) Sn Pull:  100%x3 x 3-5 sets (90s-2 min rest) (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~10-15 min)

H) Cl Pull:  ~90-100%x3 x 3-5 sets (90s-2 min rest) (~10-15 min)

I) Snatch Grip RDL: 4s x1-3 OR (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 x3-5+), ~30-40% x4-5, ~50-60% x4-5, ~75-80% x4-5, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min).

J) Low Back: Barbell or (2) Dumbbell Back Extensions/hypers x8-10 x 3 sets  (Or, bare minimum of bodyweight hypers  x10-15 x3 sets (~10 min)

*If squats/legs are main weakness: 1) Squat in AM and rest of workout in PM (try to spread by at least 4 hours).  2) Squat first (with the exception of some phases, rep schemes, and days of the week-check with coach).
*May do pulls after oly lifts or squats.
*May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?)
*On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).