Notes on ATG

v13.2 Last Update: 14.09.2015

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Notes
from
Oleksiy:
MWF are main
days,
the other three are optional for people who have time and want better results.

Back Squat percentages are from the Clean and Jerk, that's why there is 100% Back Squat for a triple at the end.
Squats: down slowly, up fast.
Snatch push press + overhead squat: shaking is ok, overhead squat is slow with a 2 second pause at the bottom.
Press in Clean: jerk grip press from the clean bottom position. If flexibility is not good enough, do seated overhead pr
for technique means use less weight, do slowly, and technique is the main goal.
Jumps: box jumps starting in a full squat.
Snatch + Hang Snatch: dont put the bar down on the platform before hang snatches, use straps.
The pull percentages are from snatch and clean&jerk, not max pulls.
For Squats Oleksiy originally wrote percentages from clean and jerk, but later figured out that many people have
big difference between squats and cleans. So now you have to enter your squat 1RM at the top.

Best Snatch:
Best C&J:
Best Squat:
Best Front Squat:

Week 1

145
215
335
315

Monday
Back Extensions
Muscle Snatch
(into full squat,
without the second pull)

Clean

Clean Pull (straps)

Front Squat

Abs

Notation: Weight x Reps x Sets

"X" means choose a weight yourself

Wednesday
15-20 x10 x3-4
X x6 x2
X x5 x2
X x4 x2-3
108x3 x2
129x3 x3
151x3 x4
129x3 x2
151x3 x2
172x3 x3
183x3 x3
108x3 x2
129x3 x2
151x3 x2
!!!

Back Extensions
Snatch

Rack Jerk

Snatch Pull

Back Squat

Abs

Tuesday

Thursday

Good Mornings

Good Mornings

X x8 x2
X + 10% x6 x2
Snatch Balance + OverX x3+3 x2
X x3+3 x2

Snatch + Hang Snatch

Snatch High Pull

Week 2

Press in Clean Bottom X x6 x4

58x3 x4
Clean & Jerk (for techn86-108 x3+3 x5
Jumps
X x8 x4
Abs
!!!

Snatch Grip BTN Pres

Jumps
Abs

Monday

Wednesday

Back Extensions
Power Snatch

Snatch Pull (high)

Clean

Back Squat

Week 3

X x6 x3
73x3 x2
87x3 x2
102x2 x4
87x3 x2
87x3 x1
109-116x3 x3
108x3 x2
129x3 x2
151x3 x4
151x3 x2
172x3 x3

Back Extensions
Snatch

Rack Jerk + Front Squ

Front Squat

Tuesday

Thursday

Good Mornings
Snatch Balance +
2 Overhead Squats
Muscle Snatch

X x10 x4
warm up x3+3
58x3+2 x4
warm up x3+3
58x3 x4
BTN Press with Jerk Gri
X x6-8 x3

Good Mornings
Snatch for technique
Clean & Jerk for tech
Snatch Pull

Monday

Wednesday

Back Extensions
Muscle Snatch +
Snatch Balance +
Overhead Squat
Snatch pull
(or from blocks)

X x10 x2
X x3+3+3 x2
58-73x2+2+2 x4

Back Extensions
Snatch +
Hang Snatch

73x3 x2
87x3 x1
102x3 x2

Rack Jerk

Clean + Hang Clean

Front Squat

116x3 x1
131x2 x3
108x1+2 x2
129x1+2 x2
151x1+2 x3
108x3 x1
129x3 x2
151x3 x1
172-183x2 x2-3

Tuesday
Good Mornings
Snatch w/ medium
Grip (Technique)
Medium Grip Deadlift
Jumps
Abs

Week 4
This time Monday
Wednesday Friday and
Saturday are the main
days
Difficulty is 8-9/12 (the
previous weeks were 78)

Back Squat

Stretching

Thursday
X x10 x3
73-87x3 x4
151-172x3 x4
x10 x2
x10 x2

Good Mornings
Snatch Gr BTN Press +
Overhead Squat
Clean & Jerk for tech
Jumps
Abs

Monday

Wednesday

Back Extensions

Back Extensions
Snatch +
Hang Snatch

X x10 x2
73x3+2 x2
Snatch Push Press +
87x3+2 x2
Overhead Squat
102x2+2 x2
Power Snatch
73x3 x2
87x3 x2
102x2 x3
108x2+2+2 x2
Clean +
Front Squat +
129x2+2+2 x2
Jerk
151x2+2+2 x1
Front Squat
108x3 x1
129x3 x2
151x3 x2
172-183x3 x2

Snatch Pull +
Snatch Pull from Hang

Rack Jerk

Back Squat Paused

Tuesday
Good Mornings

Thursday
X x10 x3

Good Mornings

Push Press

Clean Pull +
Hang Clean Pull

Jumps
Abs

Week 5
Main days: Monday
Wednesday Friday
Saturday
Difficulty 9/12

108x3 x2
129x3 x2
151x3 x2
108x3 x2
129x3 x1
151x3 x2
172x3 x2
x10 x2
x10 x2

Monday
Back Extensions
Muscle Snatch
Snatch Grip
Push Press
Clean & Jerk

Back Squat

Snatch w/ medium
Grip
Clean & Jerk for tech
Jumps
Abs

Wednesday
X x10 x4
X x6 x2
58-73x4 x4
73x4 x2
87x4 x3
102x3 x3
108x2+2 x2
129x2+2 x2
151x2+2 x4
168x3 x1
201x3 x1
235x3 x2
268x3 x1
302x2 x3

Back Extensions
Snatch High Pull
Hang Snatch
(above the knees)

Front Squat + Jerk

Front Squat

Tuesday

Thursday

Good Mornings
Snatch for Technique
Hang Clean
Abs
Jumps

Good Mornings
Snatch w/ medium
Grip
Snatch Balance

73x4 x6
108x3 x5
x10 x2
x10 x2

Abs
Jumps

Week 6
Main days: Monday
Wednesday Friday
Saturday
Difficulty 9/12

Monday
Good Mornings
Power Snatch

Wednesday
X x10 x4
73x3 x2
87x3 x2

Back Extensions
Hang Snatch

Main days: Monday

Wednesday Friday
Saturday
Difficulty 9/12

Snatch pull +
Hang Snatch Pull
For Squats Oleksiy
originally wrote
percentages from clean
and jerk, but later
figured out that many
people have big
difference between
squats and cleans. So
now you have to enter

Front Squat + Jerk

Front Squat

102x3 x4
73x1+3 x2
87x1+3 x2
102x1+3 x2
116x1+3 x4
108x2+3 x2
129x2+2 x2
151x1+2 x3
161x1+2 x2
158x3 x2
189x3 x2
221x3 x1
252-268x3 x4

Tuesday
Back Extensions
Muscle Snatch

Week 7
Main days: Monday
Wednesday Friday
Saturday
Difficulty 7-8/12

20-30x10 x3
X x4 x6
20-30 x6 x4
x4 x6
x15 x2

Monday
Good Mornings
Muscle Snatch
(into full squat)

Snatch Balance +
Overhead Squat
Snatch High Pulls
from blocks

Clean Pull +
Hang Clean Pull

Back Squat

Thursday

(from full Squat)

BTN Press
Jumps
Abs

Hang Clean

Back Extensions
Press in Clean
Clean & Jerk
Abs
Jumps

Wednesday
X x10 x3
X x6 x1
X + 10% x4-5 x4
73x3+3 x2
87x3+3 x2
102x3+3 x3
73x6 x6

Good Mornings
Clean + Front Squat +
Jerk

168x3 x2
201x3 x2
235x3 x1
268x3 x3

Front Squat

Clean Pull +
Hang Clean Pull

(starts at knee level)

Paused Back Squat

Tuesday
Back Extensions
Power Snatch
Push Press
Abs
Jumps

Week 8

Monday

Main days: MWF

Secondary days:
Tuesday Thursday
Saturday
Difficulty: 9/12

Good Mornings
Snatch Push Press +
Snatch Balance +
Snatch
Power Snatch

Snatch Pull

Rack Jerk +
Front Squat

Thursday
x8 x4
73x2 x5-7
108x4 x2
129x4 x3
x15 x2
x10 x2

Clean +
Front Squat +
Jerk (for technique)

Abs
Jumps

Wednesday
X x10 x3 (max 50%)
73x3+3+3 x2
87x2+2+2 x2
102x2+2+1 x2
73x3 x2
87x2 x2
94x2 x2
102x2 x2
73x3 x2
87x3 x1
235x3 x2
268x3 x1
302x2 x3
108x2+2 x2
129x2+2 x2
151x2+2 x2

Tuesday
Hang Snatch
(go 50 %)

Back Extensions
Clean & Jerk (for tech
Snatch High Pull

Good Mornings
Clean

High Hang Snatch

(max 50%)
Clean Pull

Back Squat

Thursday
X x4 x3
X+10% x3 x2
X+20% x3 x3
X x2+2+2
X+10% x2+1+2

Hang Snatch (tech)

Push Press

Abs
Jumps

Abs
Jumps

Week 9

x10 x3
x8 x4

Monday
Back Extensions
Muscle Snatch
Snatch High Pull
Video
Power Snatch

Front Squat +
Jerk

Wednesday
x10 x3
X x5 x2
X +10% x5 x4
73x4 x2
87x3 x2
102x3 x3
73x3 x2
87x2 x2
102x2 x5
108x2+2 x2
129x2+2 x2
151x1+2 x5

Back Extensions
Snatch + Hang Snatch

Snatch High Pull

Video
Clean

Back Squat

Tuesday
Good Mornings
High Hang Snatch
Push Press

Abs
Jumps

Thursday
X x10 x4
73x3 x3
87x3 x3
108x3 x2
129x3 x4
151x2 x2
x10 x4
x10 x3

Back Extensions
Snatch Balance

Clean & Jerk

Abs
Jumps

Week 10

Monday
Back Extensions
Snatch Balance +
Overhead Squats
Hang Snatch

Clean from
Deficit
Front Squat

Wednesday
X (20-30) x10 x3
73x3+2 x2
87x2+2 x2
102x2+1 x3
73x3 x2
87x3 x2
102-109x3 x3-4
108x3 x2
129x3 x2
140-151x3 x3-4
158x3 x2
189x3 x2
221x3 x2
252x2 x2

Tuesday
Back Extensions
Muscle Snatch
Snatch Push Press

Abs
Jumps

Week 11

Power Snatch

Snatch Pull +
Hang Snatch Pull

Snatch Pull

Front Squat + Jerk

Back Squat

Thursday
X x10 x2
58x5 x3
73x4 x3
73x4 x2
87x3 x2
102x2 x3-4
x10 x3
x10 x3

Monday
Good Mornings
Muscle Snatch

Good Mornings
High Hang Snatch

Back Extensions
Power Jerk

Clean & Jerk

(for technique)

Clean & Jerk

Abs
Jumps

Wednesday
X x10 x3
58x4 x2
73x4 x3
73x2 x2
87x2 x2
94-102x2 x2
73x3 x1
87x3 x2
102x3 x1

Back Extensions
High Hang Snatch

Clean & Jerk

2+1 / 1+1

Rack Jerk

116x2 x2
131x2 x1
108x3 x2
129x3 x2
151x2 x2
161-172x1 x2

Clean Pull

Front Squat

Tuesday
Back Extensions
Power Jerk
Clean & Jerk

Thursday
X x10 x3
108x4 x2
129x4 x2
86 x2+2 x6

Back Extensions
Muscle Snatch
Hang Snatch

(for technique)

Week 12

Abs
Box Jumps

Abs
Jumps

Monday

Wednesday

Back Extensions
Snatch Balance +
Overhead Squat
High Hang Snatch

Snatch Pull

Back Squat

X (20-40) x6 x4
73x3+2 x2
87x2+2 x2
102x2+2 x2
73x3 x2
87x3 x2
102x2 x4
87x3 x1
102x3 x2
116x3 x1
123x3 x2
131x3 x1
138x3 x2
201x3 x1
235x3 x2
268x3 x1
285x2 x2

Back Extensions
Hang Snatch

Front Squat + Jerk

Box Jumps

Tuesday
Good Mornings
Push Press

Clean Pull +
Hang Clean Pull
Box Jumps
Abs

Week 13

Thursday
(20-50) x10 x3
108x3 x2
129x3 x2
151x3 x2
151x3 x2
172-183x3 x3-4
x10 x4
x10 x4

Monday
Good Mornings
Power Snatch

Snatch Pull

Clean +
Front Squat +
Jerk
Front Squat

Good Mornings
Snatch
Clean & Jerk
(for technique)

Box Jumps
Abs

Wednesday
20-30 x10 x3
87x3 x2
94x3 x1
102-109x2 x3
87x3 x1
102x3 x2
116x3 x2
123x2 x1
131x1 x2
129x2+2+2 x2
140x2+2+2 x2
151x2+2+2 x2
189x3 x1
221x3 x2
236x3 x1
252x2 x3

Good Mornings
High Hang Snatch

Snatch Push Press+

Overhead Squat

Rack Jerk

Back Squat

Tuesday

Thursday

Back Extensions
Power Jerk

Back Extensions
Clean & Jerk

X x10 x3
108x3 x2
129x3 x2
151x2 x4
Snatch (for technique) 73x3 x6
Box Jumps
x10 x4
Abs
x10 x4

(for technique)

Hang Snatch
Box Jumps
Abs

nt better results.
ck Squat for a triple at the end.

2 second pause at the bottom.

d enough, do seated overhead press instead.

es, use straps.

ed out that many people have

M at the top.

ght x Reps x Sets

oose a weight yourself

Friday
20-30 x6-8 x3
87x2 x2
94x2 x2
102x2 x2
109x2 x3
108x3 x2
129x3 x2
140x3 x3
87x3 x1
102x3 x2
109x3 x1
116x3 x3
129x3 x1
151x3 x1
172x3 x2
183x3 x1
194x2 x2-3
!!!

Back Extensions
Power Snatch
Clean & Jerk

Clean Pull +

Hang Clean Pull

Abs

15-20kg x8 x3
73x3 x2
87x3 x3
108x2+2 x2
129x2+2 x2
151x2+2 x2
172x2+1 x1
151x3 x2
172-183x3 x3-4
!!!

Saturday
X x10 x2
X +10% x8 x2
58-73x4 x5-6
73-87x3 x4-5

Good Mornings
Push Press
Front Squat

20-30kg x6-10 x4
108x4 x2
129x3 x1
129x4 x2

means 2 Cleans + 2 Jerks, do this twice

X x5 x5
X x6 x4
!!!

Jumps
Abs
Sauna

151x3 x2
172-183x3 x2
X x8 x5
!!!

Friday
X x10 x2
73x3 x2
87x3 x2
102x2 x2
109x2 x2
116x2 x2
123x1-2
108x3+3 x2
129x3+3 x1
151x2+2 x2
172x2+2 x4
151x3 x1
172x3 x1
194x3 x3

Back Extensions
X x6-8 x2
Snatch from Hang below 73x3 x2
87x3 x2
102x3 x2
Clean & Jerk
108x3+3 x2
129x2+2 x2
151x2+2 x2
172x2+1 or 1+2
Clean Pull
151x3 x1
172x3 x1
194x3 x3

Saturday
X x10 x4
58x4 x6
86x2+2 x6
87x3 x4

Good Mornings
Snatch, full
Push Press

Back Squat

X x10 x4
73x3 x6
108x4 x2
129x3 x2
151x3 x3
129x3 x1
151x3 x2
172x3 x1
194x3 x2
204-215x3 x1

Friday
X x10 x2
102x1+1 x2
109x1+1 x2
116x1+1 x2
123-131x1+1 x2
108x3 x2
129x3 x2

Back Extensions
Power Snatch

Clean & Jerk

X x10 x2
73x3 x2
87x3 x1
102x2 x4
108x2+2 x2
129x2+2 x2
151x2+2 x2

151-161x2 x4
108x4 x1
129x3 x2
151x3 x1
172x3 x2
194x2 x4

Clean Pull

172x2+1 x2
183-194x1+1 x1
151x3 x2
172x3 x1
194-204x3 x4

Stretching

Saturday
X x10 x3
X x6+3 x5

Good Mornings
Push Press

86-108x3+3 x5
x10 x2
x10 x2

Front Squat

Jumps
Abs

X x10 x3
108x3 x2
129x3 x2
140-151x3 x4
129x3 x2
151x3 x1
172-183x3 x4
x10 x2
x10 x2

Friday
X x10 x2
73x1+2 x2
87x1+2 x1
102x1+2 x2
109x1+1 x2
116x1+1 x2
87x1+2 x2
102x1+2 x2
116x1+2 x2
131x1+2 x2
108x3 x2
129x3 x1
151x3 x2
172x2 x2
108x4 x2
129x4 x2
151x3 x2
172x3 x2

Back Extensions
Muscle Snatch
Hang Snatch
(above the knees)
Clean & Jerk

Clean Pull

X x10 x2
58x4 x4
73x3 x2
87x3 x2
102x2 x3
108x2+2 x2
129x2+2 x2
151x2+1 or 1+2
172x2+1 or 1+2
151x3 x1
172x3 x2
194x3 x1
215x2 x2

Saturday
X x10 x3

Back Extensions

X x10 x3

X x4
58-73x4 x4
X x4 x2
86-108x4 x4
x10 x2
x10 x2

Snatch Balance +
Overhead Squat
Snatch for Technique
Back Squat

Jumps

X x4 x2
73x3+2 x2
87x3+2 x1
X x4 x2
58-73x4 x4
151x3 x2
172x3 x1
194x3 x2
215x2 x2
226x1 x1
x10 x2

Friday
X x10 x3
X x4 x2
73x4 x3
87x4 x4
73x3 x2
87x3 x2
102x3 x1
109x2 x3
108x2+3 x2
129x2+2 x2
151x1+2 x4
158x3 x2
189x3 x1
221x3 x1
252x3 x2

Back Extensions
Snatch

Clean & Jerk

X x10 x2
73x3 x2
87x3 x2
102x3 x1
116x2 x2
123x1 x2
131x1 x1
108x2+1 x2
129x2+1 x2
151x2+1 x2
172x1+1 x1
183x1+1 x2
194x1+1 x1

Saturday
73x4 x6

Good Mornings
Push Press

73x3 x2
87x3 x2
102x3 x2

Hang Clean
Clean Pull

108x3 x2
129x3 x2
151x3 x2
108x3 x6
151x3 x2
172x3 x2
194-204x2 x3

Friday
X x10 x4
73x3 x2
87x3 x2

Back Extensions
Snatch Balance +
Overhead Squat

X x10 x4
73x3+2 x2
87x3+2 x2

102x3 x2
109-116x3 x2
108x3 x2
129x3 x2
151x3 x5
108x1+3 x2
129x1+3 x1
151x1+2 x2
172x1+2 x2
194x1+2 x2
168x3 x2
201x3 x1
235x3 x2
268x3 x2
302x3 x2

Muscle Snatch
(into full squat)

Clean + Front Squat +

Jerk

102x2+1 x2
109x2+1 x2
X x4 x3
58-73x3 x4
108x2+2+2 x2
129x2+2+2 x2
151x2+2+2 x3

Saturday
20-30x10 x3
20-30x6 x4
86-108x2+1 x2
x4 x6
x15 x2

Back Extensions
Push Press

Front Squat

Abs
Jumps

20-30x10 x3
108x3 x2
129x3 x2
151x3 x4
158x3 x2
189x3 x1
221x3 x2
252x3 x1
284x3 x2
x4 x6
x15 x2

Friday
X x10 x3-4
108x2+2+2 x3
129x2+2+2 x2
151x2+2+2 x2-3
108x1+2 x2
129x1+2 x1
151x1+2 x2
172x1+2 x1
194x1+1 x3
158x3 x2
189x3 x2
221x3 x2
252x3 x4-5

Good Mornings
Snatch +
Hang Snatch

Snatch Pull

Clean
without moving feet

X x10 x3
73x2+1 x2
87x1+1 x2
102x1+1 x2
116x1+1 x2
123x1+1 x1
73x3 x2
87x3 x1
102x3 x2
116x3 x1
131x3 x3
108x3 x3
129x3 x3-4

Back Squat

168x3 x2
201x3 x1
235x3 x2
268x3 x1
302x3 x2
335x2 x1

Saturday
X x10 x3
108 x2+2 x6
73x5 x3
87x4 x4
x10 x2
x7 x4

Back Extensions
Snatch for
Griptechnique
BTN
Push Press
Abs

20-30x10 x3
58x4 x6
X x5 x5
x10 x2

Friday
X x6 x4 (max 50%)
108x3 x2
129x3 x2
140x3 x2
151x3 x1
161x2 x3
X x5 x3
X+10% x4 x2
X+20% x2 x4
108x3 x2
129x3 x1
151x3 x2
172x3 x1
183x3 x3
168x3 x2
201x3 x1
235x3 x1
268x2 x2
302-335x1 x1

Good Mornings
Snatch

Clean & Jerk

X x6 x3 (Max 50%)
73x3 x2
87x2 x2
102x2 x2
109x2 x1
116x2 x2
123x1 x1
means you can increase the weight for si
108x2+2 x2
129x2+2 x2
140x2+2 x2
151x2+1 x2
161x1+1 x2
172x1+1 x2

Saturday
X x3 x6
108x3 x2
129x2 x2
151x1 x1
x15 x3
x8 x2

Back Extensions
Medium Grip Deadlift

Back Squat

x15 x3
108x3 x2
129x3 x1
151x3 x2
172x3 x2-3
168x3 x1

Jumps

201x3 x2
235x3 x1
268x2 x3
302x2 x1
335x1 x1
x8 x2

Friday
x8 x3
73x1+2 x2
87x1+2 x2
102x1+2 x5
73x4 x6
108x3 x2
129x3 x2
151x3 x2
172x2 x3
194x2 x2
204x1 x1
168x3 x2
201x3 x1
235x3 x2
268x2 x3
302x2 x2
318x1 x1

Good Mornings
Snatch

Clean +
Front Squat +
Jerk
Clean Pull

X x10 x2
X+10 x10 x2
73x3 x2
87x3 x2
102x3 x1
116x3 x4
131x2 x1
108x2+2+2 x2
129x2+1+2 x2
151x2+1+2 x4
108x3 x2
129x3 x2
151x3 x1
172x3 x4
194x2 x1

Saturday
X
73x3 x2
87x3 x1
102x3 x2
109x3 x1
116x2 x1
108x2+2 x6
x15 x3
x8 x2

Back Extensions
Snatch
Push Press

Front Squat

Jumps
Abs

x15 x3
73x4 x6
108x4 x2
129x3 x2
151x2 x4
172x2 x1
158x3 x2
189x3 x2
221x3 x2
252x3 x2
268x2 x1
x10 x4
x10 x4

Friday
X x6 x4-5
73x3 x3
87x3 x1
102x2 x5
73x3 x2
87x3 x1
102x3 x2
116x3 x2
131x2 x2
108x2+2 x2
129x2+2 x2
151x2+2 x2
172x1+2 x2
168x3 x2
201x3 x1
235x3 x3
268x3 x2

Back Extensions
Snatch

Clean +
Front Squat +
Jerk
Clean Pull

Jumps

X (20-30) x10 x3
73x3 x2
87x3 x1
102x3 x3
109x2 x1
116x2 x2
108x2+2+2 x2
129x2+2+2 x2
151x2+1+2 / 1+1+2 x3
108x3 x2
129x3 x1
151x3 x2
172x3 x2
194x3 x2
x10 x3

X x10 x2
108x4 x3
129x3 x2
151x3 x2
108 x2+2 x5-6
108x2+2 x6
x10 x3
x10 x3

Friday
X (20-30) x8 x3
73x3 x2
87x3 x2
94-102x2 x3
108x3 x2
129x3 x2
151x3 x1
161x3 x2
172x2 x2

Good Mornings
Snatch Balance +
Overhead Squat

Snatch

X x10 x3
73x2+2 x2
87x2+2 x2
102x2+2 x2
109x2+1 x1
73x3 x2
87x3 x1
102x2 x2
109x2 x2

183x2 x2
108x3 x1
129x3 x1
151x3 x2
172x3 x1
194x3 x2
215x2 x1
237x1 x1
158x3 x1
189x3 x2
221x3 x3
252x2 x2

Clean

Back Squat

116x1 x1
123x1 x2
131x1 x1
138x1 x1
108x3 x2
129x3 x2
151x2 x4
168x3 x2
201x3 x1
235x3 x2
268x2 x1
285x2 x2
302x2 x1
302x1 x1

X x10 x3
58x5 x6
58x3 x2
73x3 x2
87x2 x3
x10 x3
x10 x3

Friday
(20-30) x10 x4
73x3 x2
87x3 x1
102x3 x2
109-116x2 x3-4
108x2+2 x2
129x2+2 x2
151x2+2 x2
161x1+2 x2
172x1+2 x2

Back Extensions
Muscle Snatch
Clean

Clean Pull

Back Squat

(20-30) x6 x4
73x4 x4
108x3 x2
129x3 x1
151x3 x2
161x2 x2
172x2 x2
183x2 x2
108x3 x1
129x3 x1
151x3 x2
172x3 x2
183x3 x1
194x3 x2
204x3 x1
201x3 x2
235x3 x2
268x3 x2

302x2 x1
318x1 x1

(20-50) x8 x3
58-73x3-4 x4
86-108 x4 x4
87x2 x3
x10 x4
x10 x4

Friday
20-40 x6 x4
87x3 x2
94x3 x2
102x2 x4
87x2+2 x1
94x2+2 x2
102x2+2 x1
109x2+1 x2
116x1+1 x1
123x1 x1
129x3 x2
151x3 x2
172x3 x1
183x2 x2
194x1 x1
201x3 x1
235x3 x2
268x3 x1
285x2 x2
302x1 x1

X x10 x3
108 x2+2 x6
73x3 x2
87x2 x4
x10 x4
x10 x4

Good Mornings
Clean

Snatch

Snatch Pull
medium grip

20-40 x6 x4
129x3 x2
140x3 x1
151x2 x4
161x2 x2
87x3 x2
94x2 x1
102x2 x2
109x2 x1
116x2 x2
123x1 x2
131x1 x1
87x1
102x1
116x1

s 2 Cleans + 2 Jerks, do this twice

eans you can increase the weight for singles if you want to.