Monday:

"Skill": Hip Snatch, practise with an empty bar, then add weight if needed and do (keep changing the
weight in the different exercises):

"POD" (let me just call it POD as Practice of the day in this month guys!):

EMOM each sets at different exercises:

1. Hip/power position (PP) muscle snatch 2x5

2. Snatch push press + overhead squat 2x (3+3)

3. Drop snatch/snatch balance receiving and pausing in squat 3x3

4. Drop snatch/snatch balance receiving and pausing in squat then following into overhead squat
3x3

5. Hip/PP power snatch 2x5

6. Hip/PP power snatch receiving and pausing in squat then following into overhead squat 3x3

"Strength":

Part 1: EMOM 4 mins: Hip/PP snatch 3 reps each min. Start at the hip, finish in power position.

Part 2: EMOM 4 mins: Back Squat 4x8




Tuesday:

"Skill": Hang Power Clean

"POD":

EMOM each sets at different exercises:

1. Upper thigh hang/power position muscle clean 1x5

2. Strict Press 1x5

3. Push press 2x5

4. Power jerk 3x3

5. Split jerk position press + push press + jerk balance 3x(2+2+2)

"Strength":

EMOM 4 mins: Clean & Jerk 4x3



Wednesday:

"Skill": Hang Power Snatch

"POD":

EMOM each sets at different exercises:

1. Snatch balance - descending heights to squat + squat + full squat 3x(2+2+2)

2. Hip/power position (PP) power snatch - receiving and pausing in or squat then following into
overhead squat (OHS) 3x3

3. Hip/PP snatch 2x3

4. Hang power snatch from above the knee with pause at hip/PP, and pause in or squat then
following into OHS 2x3

5. Hang squat snatch from above the knee with pause at hip/pp 3x3

6. Hang squat snatch from above the knee 4x3

"Strength":

EMOM 7 mins: Squat Snatch 7x1



Thursday:

"Skill": Hang Squat Clean

"POD":

EMOM each sets at different exercises:

1. Upper thigh hang muscle clean + front squat 5+5 (after the 5th muscle clean you do 5 front squats)

2. Power position (hip) muscle clean + front squat 5+5 (after the 5th hip muscle clean you do 5 front
squats)

3. Hang power clean pausing in squat then following into front squat 3x3

4. Hang power clean from above the knee pausing at upper thigh hang/power position, and receiving
and pausing at squat then following into front squat 3x3

5. Hang squat clean from above the knee pausing at upper thigh hang/power position 4x3

"Strength":

E2MOM: Snatch pull to power position with 3 pauses, pausing below the knee + above the knee +
hip/power position 3x5





Friday:

"Skill": Squat Snatch

"POD":

EMOM each sets at different exercises:

1. Hip/power position (PP) snatch 2x3

2. Hang snatch from above the knee 3x3

3. Squat Snatch 5x3

4. Jerk balance 2x3

5. Front squat + jerk 5x(2+2)

6. Slow Snatch pull to hip/PP (may keep pauses as needed) 3x5

"Strength": Back squat 3X6






Saturday:
"Skill": Squat Clean
"POD":

EMOM each sets at different exercises:

1. Upper thigh/power position muscle clean 2x3

2. Upper thigh/power position (PP) power clean receiving and pausing in or squat then following
into front squat 2x3

3. Hang clean below the knee with pause above the knee, pause at upper thigh/PP, and receiving in
squat then following into front squat 2x3

4. Hang clean below the knee with pause at upper thigh/PP, and receiving in squat then following
into front squat 2x3

5. Hang squat clean below the knee with pause at upper thigh/pp 2x3

6. Hang squat clean below the knee 2x3

7. Squat Clean from floor with pause at upper thigh/pp 2x3

8. Squat Clean 4x3

9. Clean pull to power position with 3 pauses, pausing below the knee + above the knee + hip/power
position 3x5
"Strength": OHS 4x3