Notes

Ben: Start with your hips higher, shoulders more over the
bar and move your feet.
Drew: Warm-up with no foot snatches, no hookgrip, and
keep those heels planted. Straighten out your feet and
stretch your adductors.
Austin: Drag your knuckles back and exaggerate your pull.
Slightly higher hip in starting position and catch with a
slightly narrower stance. Dip that back knee on your jerk.
Erick: STOP PULLING EARLY WITH YOUR ARMS AND
Heavy EVERY DAY.
Chris: Same stuff as Drew. Don't cut your extension early.
Record and post on FB.
Brenda: Don't pull early with your arms and finish your pull.
Make sure your jerk dip is straight down and don't bend
over. Use a mirror.

Week 1
Day 1 Sets Reps Weight Day 2 Sets Reps Weight Day 3 Sets Reps Weight Day 4 Sets Reps Weight Day 5 Sets Reps Weight
Warmup: Muscle Snatch + Snatch Balance 3 3+3 Warmup: High-Pull Snatch 3 3 Warmup: Muscle Clean + Press in Clean 3 3+3 Warmup: Mid-Hang Muscle Snatch + OHS Warmup: Your Choice
Snatch On-The-Minute (1 rep every minute) 5 1 70% Snatch High-Pull + Hang Snatch (From knee) 5 1+1 70% C&J On-The-Minute (1 rep every minute) 5 1+1 70% Power Snatch + OHS 1 1+1 Heavy
* 15 sets total, for 15minutes total 5 1 75% * 15 sets total, for 15minutes total 5 1+1 75% 1 1+1 90% of Heavy Snatch 1 Heavy
* If technique/weights feel good, perform Heavy Sets below 5 1 80% Power Clean + Power Jerk 1 1+1 Heavy * If technique/weights feel good, perform Heavy Sets below 5 1+1 80% 1 80% of Heave Set
1 1+1 90% of Heavy Power Jerk + Jerk 5 1+1 70% 1 85% of Heavy Set
Optional Heavy Sets 5 1 Heavy 1 1+1 95% of Heavy Optional Heavy Sets 5 1+1 Heavy 1 90% of Heavy Set
* Rest for 2 minutes between heavy sets * Rest for 2 minutes between heavy sets Snatch Balance 1 1 Heavy
Push Press 1 3 Heavy 1 1 90% of Heavy C&J 1 Heavy
Snatch Pull 1 2 90% 1 3 90% of Heavy Clean Pull 1 2 90% 1 80% of Heave Set
1 2 95% 1 3 95% of Heavy 1 2 100% Abs (Oblique-focused) 1 85% of Heavy Set
2 2 100% 3 2 110% 1 90% of Heavy Set
Bodybuilding (Shoulder & Triceps)
Front Squat 1 2 75% Back Squat 1 3 70% Front Squat 1 2 70%
1 2 80% 3 75% 1 2 75%
1 2 85% Abs (Plank-focused) 1 2 80%
2 2 90% Bodybuilding (Back & Biceps; Shit ton of rows) 3 2 85%

Pull-ups 3 5-8 Weighted if Possible Box Jumps 3 5