Week 1

Monday
Snatch - 5x3 @ 70
Snatch pull - 4x4 @ 105
Pause back squat - 4x3 @ 65
Tuesday
Power snatch + Snatch - 65x1+1x2, 70x1+1x2, 75x1+1x2
Power clean + power jerk - 70x1+1x5
Wednesday
Clean & Jerk - 5x3 @ 70
Clean pull - 4x4 @ 110
Front Squat - 4x2 @ 75
Thursday
Hang snatch (below knee) - 75x2x5
Hang clean (below knee) - 75x2x5
Snatch balance - 4x3
Saturday
Snatch - 60x3, 70x2, 75x2, 80x2, 85x1x3
Clean & jerk - 60x3, 70x2, 75x2, 80x2, 85x1x3
Front squat - 100x1x1, 90x1x2
Week 2
Monday
Snatch - 5x2 @ 75
Snatch pull - 4x3 @ 110
Pause back squat - 5x2 @ 75
Tuesday
Power clean + power jerk - 75x3 sets, 80x2 sets
Power snatch + Snatch - 70x1+1x2, 75x1+1x2, 80x1+1x1
Wednesday
Clean & Jerk - 5x2 @ 75
Clean pull - 4x3 @ 115
Front Squat - 4x2 @ 80
Thursday
Hang snatch (below knee) - 75 x 2 x 3, 80 x 2 x 2
Hang clean (below knee) - 75 x 2 x 3, 80 x 2 x 2
Snatch balance - 4 x 2; add weight from last wk
Saturday
Snatch - 60 x 3, 70 x 2, 75 x 2, 80 x 2, 85 x 1, 90 x 1
Clean & jerk - 60 x 3, 70 x 2, 75 x 2, 80 x 2, 85 x 1, 90 x 1
Front squat - 100 1 x 1, 90 x 1 x 2
Week 3
Monday
Snatch - 5x1 @ 80
Snatch pull - 4x2 @ 115
Pause back squat - 5x1 @ 80
Tuesday
Power clean + power jerk - 75,80,80+x3
Power snatch + snatch - 75,80,80+x3
Wednesday
Clean & Jerk - 5x1 @ 80
Clean pull - 4x2 @ 120
Front Squat - 5x1 @ 90
Thursday
Hang snatch (below knee) - 75 x 2, 80 x 2, 85 x 1 x 3
Hang clean (below knee) - 75 x 2, 80 x 2, 85 x 1 x 3
Snatch balance - 4 x 1; add weight from last wk
Saturday
Snatch - 60 x 3, 70 x 2, 75 x 2, 80 x 1, 85 x 1, 90 x 1, 95 x 1, 85 x 1 x 2
Clean & jerk - 60 x 3, 70 x 2, 75 x 2, 80 x 1, 85 x 1, 90 x 1, 95 x 1, 85 x 1 x 2
Front squat - 100 1 x 1, 90 x 1
Week 4
Variables
Monday Snatch
Snatch - 80 x 1 x 2, 85 x 1, 90 x 1 100.
Clean & jerk - 80 x 1 x 2, 85 x 1, 90 x 1 Clean & Jerk
Front Squat - 80 x 2, 85 x 1 x 2 100
Tuesday Front Squat
Power snatch - 70x1x5 100
Power clean & jerk - 70x1x5 Back Squat
Clean pull - 90x2x3 100
Wednesday Round to next
Snatch - 80x1x3 2.50
Clean & Jerk - 80x1x3
Snatch pull - 90x2x3
Thursday
Power snatch - 60x1x8
Power clean & jerk - 60x1x8
Saturday
Snatch - max
Clean & jerk - max
Front squat - max