The Programme

“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and starting on the first one.”  Mark Twain

Day 1

Part 1 – Warm-Up #1.
1.1 15 Strict Muscle Snatches, Version 1.
1.2 15 Overhead Squats, Version 2.
1.3 15 Sots Presses.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=8s9pPJLqkgg
1.2 https://www.youtube.com/watch?v=_XzDVioIHrI
1.3 https://www.youtube.com/watch?v=5X6e580G0sA

Part 2 – Strength. Back Squat.
2.1 Find your 5RM.
2.2 Do three additional sets of three reps at your 5RM.

Use a running clock and do one set every third minute.

Part 3 – Warm-Up #2. 
3.1 9 Snatch Pulls.
3.2 9 Muscle Snatches.
3.3 9 Power Snatches
3.4 9 Deep Power Snatches.
3.5 9 Snatches.

The weight for this warm-up should be 30-35% of your 1RM snatch. The two main criterias to fullfil are (1) to use plates with the standard competition diameter so that you practice the same starting position as on heavy weights and (2) that the weight is not too heavy for the muscle snatches, which should be smooth and technical and absolutely not a grind.
Complete all reps of one exercise before moving on to the next and divide the nine reps into sets of triples. Use a running clock and do one set every minute. In 3.3, 3.4 and 3.5 you need to pause in the catch for three seconds before standing up and taking the bar down. Additionally, you need to draw a straight line on the floor with chalk and start every lift with your toes by the line. After having paused for three seconds in the catch you then extend your legs and check the feet from the top. If you jumped forward then the lift is a no-rep. The goal is to start and stay by the line. It is indeed recommended that you move your feet but it should be from a (relatively) narrow starting position into a wider catch position and without jumping forward in the process. Jumping a little bit back is alright but if it gets excessive it’s a no-rep, too. A good rule of thumb is to not let it be more than the length of your own foot.

Instructional videos:
3.1 https://www.youtube.com/watch?v=b4rJgNmlEvc&index=20&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo
3.2 https://www.youtube.com/watch?v=q-h_JknsasM&index=21&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo
3.3 https://www.youtube.com/watch?v=oogzsAIM1eA&index=22&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo
3.4 https://www.youtube.com/watch?v=US1l3spBWSk&index=23&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo
3.5 https://www.youtube.com/watch?v=uZypCbKQTts&index=24&list=PLIS-EgWsrJqOFKWKo1U0Do8Fi5YmXy6Fo

Part 4 – Lift. Snatch.
4.1 Find your 1RM.
4.2 Drop down to 80% and find your 1RM for a second time.
4.3 Drop down to 80% and find your 1RM for a third time.

Day 2

Part 1 – Warm-Up #1.
1.1 15 Jefferson Curls.
1.2 15 Full Grip Front Squats, Version 2.
1.3 15 Front Sots Presses.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five.

This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=6Pr6zt7rhPU
1.2 https://www.youtube.com/watch?v=ktMluIGCh_g
1.3 https://www.youtube.com/watch?v=UE9wGHgLp9c

Part 2 – Strength. Front Squat.
2.1 Find your 1RM.
2.2 Drop down in weight for five heavy sets of doubles. Use a running clock and do one set every third minute.

Part 3 – Warm-Up #2. 
3 rounds of:

3.1 5 Front Split Presses
3.2 5 Paused Split Jerks

Use a running clock and do one set of five reps every minute.

Instructional videos:
3.1 https://www.youtube.com/watch?v=1Cw2qUKElp4
3.2 https://www.youtube.com/watch?v=r_-PfW-vAXg

3.3 9 Muscle Cleans + Split Jerk.
3.4 9 Paused Power Clean + Split Jerk.
3.5 9 Clean & Jerk.

Complete all nine reps of one exercise before moving on to the next. Divide the nine reps into three sets of three reps. In the instructional videos above you can see the technical execution of the lifts but in this warm-up you need to do a full lift (one muscle clean + one split jerk for example) and then reset from the floor again. You are not allowed to do all the muscle cleans first and then the split jerks.

Instructional videos:
3.3 https://www.youtube.com/watch?v=Q1ew4zcR25s
3.4 https://www.youtube.com/watch?v=j80mHgYsprQ
3.5 https://www.youtube.com/watch?v=vXLiRL-leRM

Part 4 – The Lift. Clean & Jerk.
4.1 Find your 1RM.
4.2 Drop down to 90% and do ten additional singles – do one rep every minute.

Part 5 – Strict Press.
5.1 Find your 5RM.
5.2 Do five additional sets of three reps at your 5RM.

Use a running clock and do one set every third minute.

Day 3

Part 1 – Warm-Up #1.
1.1 20 Jefferson Curls
1.2 20 Alternating Single Leg Good Mornings
1.3 20 Side Bends.

Complete all reps of one exercise unbroken before moving on to the next but be sure to take a minute break between.

This warm-up has to be done with an empty bar – 20kg barbell for males and 15kg barbell for females.

Instructional videos:

1.1 https://www.youtube.com/watch?v=6Pr6zt7rhPU
1.2
1.3 https://www.youtube.com/watch?v=1Psi8LInzDg

Part 2 – Strength. Deadlifts.
2.1 Continue with the deadlift cycle.

This is part of an ongoing deadlift cycle, which is a permanent part of the program.
In the first part of the cycle the goal is to establish the heaviest 20RM possible. Your starting weight is 50% of your 1RM and every week you increase with 5%. When you reach the point where you are unable to do all twenty reps unbroken that marks the end of the first part of the cycle and from there you switch to ten reps instead and keep increasing the weight with 5% every week. When you then get to the point where you are unable to do all ten reps unbroken it marks the end of the second stage of the cycle and from there you switch to five reps and keep increasing the weight with 5% every week. When you have found your 5RM the cycle has come to an end and you restart it with twenty reps the following week but 5% heavier and with the goal of improving your 20, 10 and 5RM.

All sets of the three different rep-ranges have to be done as touch & go.

Straps are not allowed so you have to use either a clean grip with the hook or a mixed grip.

Part 3 – Strength. Back Extensions.
Do four sets of five to ten reps. The goal is to do it weighted and to add weight from week to week.

Part 4 – Workout.
10-1 in Deadlift + Hang Power Clean + Push Jerk.

Chose the heaviest possible weight but where you are still able to go unbroken in the push jerks. At this point in the workout your lower back is likely to be pumped and tight so be sure to pace it accordingly to avoid that it blows up completely.

Day 4

Part 1 – Warm-Up #1.
1.1 15 Rotator Twists.
1.2 15 Overhead Shrugs.
1.3 15 Strict Muscle Snatch, Version 3.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five.
This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=2E-YTRlMNL4
1.2 https://www.youtube.com/watch?v=7MTPQAmNW1E
1.3 https://www.youtube.com/watch?v=oIq4rEsG5GE

Part 2 – Strength. Back Rack Push Jerk + Overhead Squat.
2.1 Find your 1RM.
2.2 Drop down to 70% and do five sets of five reps. There is a twist here. You need to do the power jerk, the overhead squat and then take the bar down to complete one rep – and you need five in each set.

Instructional videos:
2.1 https://www.youtube.com/watch?v=kWUCRADKrWs
2.2 https://www.youtube.com/watch?v=DpUELLKY8_Y

Part 3 – Barbell Cycling.
40-30-20-10 at 40kg/25kg of

3.1 Power Cluster.
3.2 Cluster
3.3 Thruster

You can break up the sets as you like but keep in mind that it is often the lower back being the limiting factor so be careful about making the sets too big.

Instructional videos:
3.1 https://www.youtube.com/watch?v=HRsDTieJ3t0&list=PLIS-EgWsrJqNuO9zn56LysVpF2zvDUYvq&index=3
3.2 https://www.youtube.com/watch?v=atWV_gDJhE4&list=PLIS-EgWsrJqNuO9zn56LysVpF2zvDUYvq&index=13
3.3 https://www.youtube.com/watch?v=kNNLUR7vOZM&list=PLIS-EgWsrJqNuO9zn56LysVpF2zvDUYvq&index=14

Day 5

Part 1 – Warm-Up #1.
1.1 15 Strict Muscle Snatches, Version 2.
1.2 15 Overhead Squats Version 2.
1.3 15 Sots Presses.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five.
This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=PbFaSo0R-VE
1.2 https://www.youtube.com/watch?v=_XzDVioIHrI
1.3 https://www.youtube.com/watch?v=5X6e580G0sA

Part 2 – Strength. Back Squat.
2.1 Find your 4RM.
2.2 Do three additional sets of two reps at your 4RM.

Use a running clock and do one set every third minute.

Part 3 – Warm-Up #2. 
3.1 9 Hang Snatch Pulls.
3.2 9 Hang Muscle Snatches.
3.3 9 Hang Power Snatches
3.4 9 Hang Deep Power Snatches.
3.5 9 Hang Snatches.

Use an empty bar for the warm-up – 20kg for males and 15kg bar for females. Complete all reps of one exercise before moving on to the next and divide the nine reps into sets of triples. Use a running clock and do one set every minute. In 3.3, 3.4 and 3.5 you need to pause in the catch for three seconds before standing up and taking the bar down. Additionally, you need to draw a straight line on the floor with chalk and start every lift with your toes by the line. After having paused for three seconds in the catch you then extend your legs and check the feet from the top. If you jumped forward then the lift is a no-rep. The goal is to start and stay by the line. It is indeed recommended that you move your feet but it should be from a (relatively) narrow starting position into a wider catch position and without jumping forward in the process. Jumping a little bit back is alright but if it gets excessive it’s a no-rep, too. A good rule of thumb is to not let it be more than the length of your own foot.

Instructional videos:
3.1 https://www.youtube.com/watch?v=UZqAjLFheFY&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq&index=4
3.2 https://www.youtube.com/watch?v=YBE2kv6qqf8&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq&index=5
3.3 https://www.youtube.com/watch?v=7RA5ilTy-28&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq&index=6
3.4 https://www.youtube.com/watch?v=wTuHAJlebA0&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq&index=7
3.5 https://www.youtube.com/watch?v=mxS88oEHtbw&list=PLIS-EgWsrJqNVZLIvq1xCSF9AjYUcrIAq&index=8

Part 4 – The Lift. Hang Snatch.
4.1 Find your 2RM.
4.2 Drop down to 90% and do one snatch pull + hang snatch every minute for ten minutes but this time every hang snatch has to be done with a three second pause in the bottom- and top position.

You are allowed to use straps throughout the session. In the hang snatch doubles you are not allowed to drop the bar between the reps.

Day 6

Part 1 – Warm-Up #1.
1.1 15 Jefferson Curls.
1.2 15 Full Grip Front Squats, Version 3.
1.3 15 Narrow Grip Overhead Squats, Version 1.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five.
This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=1Psi8LInzDg
1.2 https://www.youtube.com/watch?v=d3g6ey23vxs
1.3 https://www.youtube.com/watch?v=i0ACDaoWh6w

Part 2 – Strength. Front Squat.
2.1 Find your 1RM.
2.2 Drop down in weight for three sets of three reps. The goal is to do the same weight that you did in doubles on Day 2.

Use a running clock and do one set every third minute.

Part 3 – Warm-Up #2. 
3 rounds of:

3.1 5 Front Split Presses
3.2 5 Paused Split Jerks

Use a running clock and do one set of five reps every minute.

Instructional videos:
3.1 https://www.youtube.com/watch?v=1Cw2qUKElp4
3.2 https://www.youtube.com/watch?v=r_-PfW-vAXg

3.3 9 Muscle Cleans + Split Jerk.
3.4 9 Paused Power Clean + Split Jerk.
3.5 9 Clean & Jerk.

Complete all nine reps of one exercise before moving on to the next. Divide the nine reps into three sets of three reps. In the instructional videos above you can see the technical execution of the lifts but in this warm-up you need to do a full lift (one muscle clean + one split jerk for example) and then reset from the floor again. You are not allowed to do all the muscle cleans first and then the split jerks.

Instructional videos:
3.3 https://www.youtube.com/watch?v=Q1ew4zcR25s
3.4 https://www.youtube.com/watch?v=j80mHgYsprQ
3.5 https://www.youtube.com/watch?v=vXLiRL-leRM

Part 4 – The Lift. Clean & Jerk.
4.1 Find your 1RM.
4.2 Drop down to 80% and find your 1RM for a second time.
4.3 Drop down to 80% and find your 1RM for a third time.

Part 5 – Strict Press.
5.1 Find your 4RM.
5.2 Do five additional sets of doubles at your 4RM.

Use a running clock and do one set every third minute.

Day 7

Part 1 – Warm-Up #1.
Spend ten consecutive minutes warming up with an empty bar – 20kg for males and 15kg for females. Imagination is the limit but you really want to look for positions where you feel sore and stiff and then mobilise them.

Part 2 – Workout.
10-1 in Snatch + Back Rack Push Jerk + Overhead Squat.

The workout has to be done at 60% of your highest 1RM snatch from this block.

Use the following warm-up:

2.1 Two rounds of three touch & go snatches + three touch and go back rack push jerks + three overhead squat at 30% of your 1RM.
2.2 Two rounds of two touch & go snatches + two touch and go back rack push jerks + two overhead squat at 40% of your 1RM.
2.3 Two rounds of one snatch + one back rack push jerks + one overhead squat at 50% of your 1RM.

Part 3 – Strength. Deadlifts.
3.1 Continue with the deadlift cycle.

This is part of an ongoing deadlift cycle, which is a permanent part of the program.
In the first part of the cycle the goal is to establish the heaviest 20RM possible. Your starting weight is 50% of your 1RM and every week you increase with 5%. When you reach the point where you are unable to do all twenty reps unbroken that marks the end of the first part of the cycle and from there you switch to ten reps instead and keep increasing the weight with 5% every week. When you then get to the point where you are unable to do all ten reps unbroken it marks the end of the second stage of the cycle and from there you switch to five reps and keep increasing the weight with 5% every week. When you have found your 5RM the cycle has come to an end and you restart it with twenty reps the following week but 5% heavier and with the goal of improving your 20, 10 and 5RM.

All sets of the three different rep-ranges have to be done as touch & go.

Straps are not allowed so you have to use either a clean grip with the hook or a mixed grip.

Part 4 – Strength. Back Extensions.
Do four sets of five to ten reps. The goal is to do it weighted and to add weight from week to week.

Day 8

Part 1 – Warm-Up #1.
1.1 15 Muscle Cleans. https://www.youtube.com/watch?v=XDgkxet_w9Y.
1.2 15 Full Grip Front Squats, Version 3. https://www.youtube.com/watch?v=p-uSZWl4HZc.
1.3 15 Overhead Lunges. https://www.youtube.com/watch?v=T1UO5DC44Fk.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five.
This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

2. Touch & Go Power Clean + Lunges Ladder
Complete one round every fifth minute and then add 5kg. Continue until you can’t complete a round within the time-cap. In the lunges on step counts as one rep.

5 Touch & Go Power Cleans
10 Alternating Front Rack Lunges
5 Touch & Go Power Cleans
10 Alternating Back Rack Lunges
5 Touch & Go Power Cleans
10 Alternating Overhead Lunges

Day 9

Part 1 – Warm-Up #1.
1.1 15 Strict Muscle Snatches, Version 1.
1.2 15 Overhead Squats Version 2.
1.3 15 Sots Presses.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five.
This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=8s9pPJLqkgg
1.2 https://www.youtube.com/watch?v=_XzDVioIHrI
1.3 https://www.youtube.com/watch?v=5X6e580G0sA

Part 2 – Strength. Back Squat.
2.1 Find your 3RM. Use a running clock and do one set every third minute.
2.2 Do ten reps at your 3RM for time using as many sets as needed.

Part 3 – Warm-Up #2. 
Use the following warm-up:

3.1 Two rounds of three snatches + three below the knee snatches + three hang snatches at 30% of your 1RM.
3.2 Two rounds of two snatches + two below the knee snatches + two hang snatches at 40% of your 1RM.
3.3 Two rounds of one snatch + one below the knee snatch + one hang snatch at 30% of your 1RM.

Part 4 – The Lift. Snatch + Below the Knee Snatch + Hang Snatch.
4.1 Find your daily max in the complex. You are not allowed to drop the bar between reps.
4.2 Find your 1RM hang snatch.
4.3 Find your 1RM below the knee snatch.
4.4 Find your 1RM snatch.

Day 10

Part 1 – Warm-Up #1.
1.1 15 Jefferson Helicopters.
1.2 15 Full Grip Front Squats, Version 2.
1.3 15 Narrow Grip Overhead Squats, version 2.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five.
This warm-up has to be done with an empty bar and because some of the exercises can be really challenging for strict strength and/or flexibility it can be a good idea to scale it. If you are a male snatching less than 80kg consider scaling to a 15kg bar. If you are a female snatching less than 60kg consider scaling to a 10kg bar.

Instructional videos:
1.1 https://www.youtube.com/watch?v=qWvsWy4tcrE
1.2 https://www.youtube.com/watch?v=ktMluIGCh_g
1.3 https://www.youtube.com/watch?v=kJa_nPMbNE0

Part 2 – Strength. Front Squat.
2.1 Find your 1RM.
2.2 Drop down in weight and do four heavy sets of four reps.

Use a running clock and do one set every third minute.

Part 3 – Warm-Up #2.
3 rounds of:

3.1 5 Front Split Presses
3.2 5 Paused Split Jerks

Use a running clock and do one set of five reps every minute.

Instructional videos:

3.1 https://www.youtube.com/watch?v=1Cw2qUKElp4
3.2 https://www.youtube.com/watch?v=r_-PfW-vAXg

3.3 9 Muscle Cleans + Split Jerk.
3.4 9 Paused Power Clean + Split Jerk.
3.5 9 Clean & Jerk.

Complete all nine reps of one exercise before moving on to the next. Divide the nine reps into three sets of three reps. In the instructional videos above you can see the technical execution of the lifts but in this warm-up you need to do a full lift (one muscle clean + one split jerk for example) and then reset from the floor again. You are not allowed to do all the muscle cleans first and then the split jerks.

Instructional videos:
3.3 https://www.youtube.com/watch?v=Q1ew4zcR25s
3.4 https://www.youtube.com/watch?v=j80mHgYsprQ
3.5 https://www.youtube.com/watch?v=vXLiRL-leRM

Part 4 – The Lift. Clean & Jerk.
4.1 Find your 2+1RM.

The goal is to match the heaviest 1RM that you have so far managed in this block.

Part 5 – Strict Press.
5.1 Find your 3RM.
5.2 Do 15 reps at your 3RM for time using as many sets as needed.

Day 11

Part 1 – Warm-Up #1.
1.1 20 Jefferson Curls.
1.2 20 Front Rack Opener, Version 1.
1.3 20 Front Rack Opener, Version 3.

Complete all reps of one exercise unbroken before moving on to the next exercise but be sure to take a minutes break between.

This warm-up has to be done with an empty bar – 20kg for males and for females.

Instructional videos:
1.1 https://www.youtube.com/watch?v=6Pr6zt7rhPU
1.2 https://www.youtube.com/watch?v=gX4CNAbd0Ro
1.3 https://www.youtube.com/watch?v=1Mv7KXFz4f4

Part 2 – Strength. Deadlifts.
2.1 Continue with the deadlift cycle.

This is part of an ongoing deadlift cycle, which is a permanent part of the program.
In the first part of the cycle the goal is to establish the heaviest 20RM possible. Your starting weight is 50% of your 1RM and every week you increase with 5%. When you reach the point where you are unable to do all twenty reps unbroken that marks the end of the first part of the cycle and from there you switch to ten reps instead and keep increasing the weight with 5% every week. When you then get to the point where you are unable to do all ten reps unbroken it marks the end of the second stage of the cycle and from there you switch to five reps and keep increasing the weight with 5% every week. When you have found your 5RM the cycle has come to an end and you restart it with twenty reps the following week but 5% heavier and with the goal of improving your 20, 10 and 5RM.

All sets of the three different rep-ranges have to be done as touch & go.

Straps are not allowed so you have to use either a clean grip with the hook or a mixed grip.

Part 3 – Strength. Back Extensions.
Do four sets of five to ten reps. The goal is to do it weighted and to add weight from week to week.

Part 4 – Workout. Push-Press into Push Jerk into Split Jerk Chipper
Male weights: Female weights:
50 x 5 reps 35 x 5 reps
60 x 5 reps 40 x 5 reps
70 x 5 reps 45 x 5 reps
80 x 5 reps 50 x 5 reps
90 x 5 reps 55 x 5 reps
100 x 5 reps 60 x 5 reps
110 x 5 reps 65 x 5 reps
120 x 5 reps 70 x 5 reps
130 x 5 reps 75 x 5 reps
140 x 5 reps 80 x 5 reps

Start the chipper by doing push-presses and continue to the heaviest possible weight before switching to push jerks. Continue with push jerks to the heaviest possible weight and then switch to split jerks. You can continue for a longer time with the push presses or push jerks by making the rest periods longer but you should try to do at least two reps every minute. There is no time-cap. Continue until completion or to failure. If you fail a lift three times you have to switch to either push jerk or split jerk. If you have already done that and failed three times in a row you have to stop the workout.

Day 12

Part 1 – Warm-Up #1.
1.1 15 Jefferson Curls.
1.2 15 Overhead Squats, Version 2.
1.3 15 Back Rack Split Jerk + Overhead Squat.

Complete all reps of one exercise before moving on to the next and divide the fifteen reps into sets of five. This warm-up has to be done with an empty bar – 20kg for males and 15kg for females.
In 1.3 you need to do a split jerk + an overhead squat and then take the bar down for it to count as one rep. Do all the overhead squats with a three second pause in the bottom position.

1.1 https://www.youtube.com/watch?v=1Psi8LInzDg
1.2 https://www.youtube.com/watch?v=IWlBMmulOok
1.3 https://www.youtube.com/watch?v=UFtHfHtwFwE

Part 2. Strength. Back Rack Split Jerk + Paused Overhead Squats.
2.1 Find your 1RM. Do a back rack split jerk to get the weight overhead and pause for three solid seconds in the bottom position of the overhead squat.

Part 3 – Warm-Up #2.
Use the following warm-up:

3.1 Three touch & go power snatches + three touch and go snatches at 30% of your 1RM snatch.
3.2 Two touch & go power snatches + two touch and go snatches at 40% of your 1RM snatch.
3.3 One power snatch + one touch and go snatch at 50% of your 1RM snatch.

Keep doing rounds of one power snatch + one touch and go snatch adding weight each round until you get to the weight of the workout.

Part 4 – Lift. Touch & Go Power Snatches and Snatches.
For time:

15 power snatches – done in three sets of five touch & go reps.
15 snatches – done in five sets of three touch & go reps.
15 power snatches – done in three sets of five touch & go reps.
15 snatches – done in five sets of three touch & go reps.

RX weight in the power snatches is 60kg for men and 45kg for women.
RX weight in the snatches is 80kg for men and 55kg for women.