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
Squats: down slowly, up fast.
Snatch push press + overhead squat: shaking is ok, overhead squat is slow with a 2 second pause at the
Press in Clean: jerk grip press from the clean bottom position. If flexibility is not good enough, do seated o
“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: don’t 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 peopl
big difference between squats and cleans. So now you have to enter your squat 1RM at the top.

Best Snatch: 87.5

Best C&J: 87.5
Best Squat: 122.5
Best Front Squat: 102.5

Week 1 Monday
Back Extensions 15-20 x10 x3-4
Muscle Snatch X x6 x2
(into full squat, X x5 x2
without the second pull) X x4 x2-3
Clean 44x3 x2
53x3 x3
61x3 x4
Clean Pull (straps) 53x3 x2
61x3 x2
70x3 x3
74x3 x3
Front Squat 44x3 x2
53x3 x2
61x3 x2
Abs !!!
 Tuesday
Good Mornings X x8 x2
X + 10% x6 x2
Snatch Balance + OverheaX x3+3 x2
X x3+3 x2
Press in Clean Bottom PosiX x6 x4
35x3 x4
Clean & Jerk (for technique35-44 x3+3 x5
Jumps X x8 x4
Abs !!!

Week 2 Monday
Back Extensions X x6 x3
Power Snatch 44x3 x2
53x3 x2
61x2 x4
Snatch Pull (high) 53x3 x2
53x3 x1
66-70x3 x3
Clean 44x3 x2
53x3 x2
61x3 x4
Back Squat 61x3 x2
70x3 x3

Tuesday
Good Mornings X x10 x4
Snatch Balance + warm up x3+3
2 Overhead Squats 35x3+2 x4
Muscle Snatch warm up x3+3
35x3 x4
BTN Press with Jerk Grip iX x6-8 x3

Week 3 Monday
 Back Extensions X x10 x2
Muscle Snatch + X x3+3+3 x2
Snatch Balance + 35-44x2+2+2 x4
Overhead Squat
Snatch pull 44x3 x2
(or from blocks) 53x3 x1
61x3 x2
70x3 x1
79x2 x3
Clean + Hang Clean 44x1+2 x2
53x1+2 x2
61x1+2 x3
Front Squat 44x3 x1
53x3 x2
61x3 x1
70-74x2 x2-3

Tuesday
Good Mornings X x10 x3
Snatch w/ medium 44-53x3 x4
Grip (Technique)
Medium Grip Deadlift 61-70x3 x4
Jumps x10 x2
Abs x10 x2

Week 4 Monday
Back Extensions X x10 x2
This time Monday Wednesday
Friday and Saturday are the main
days

Difficulty is 8-9/12 (the previous Snatch Push Press +

weeks were 7-8) Overhead Squat 44x3+2 x2
53x3+2 x2
61x2+2 x2
Power Snatch 44x3 x2
53x3 x2
61x2 x3
Clean + 44x2+2+2 x2
Front Squat + 53x2+2+2 x2
Jerk 61x2+2+2 x1
 Front Squat 44x3 x1
53x3 x2
61x3 x2
70-74x3 x2

Tuesday
Good Mornings X x10 x3
Push Press 44x3 x2
53x3 x2
61x3 x2
Clean Pull + 44x3 x2
Hang Clean Pull 53x3 x1
61x3 x2
70x3 x2
Jumps x10 x2
Abs x10 x2

Week 5 Monday
Back Extensions X x10 x4
Main days: Monday Wednesday
Friday Saturday
Muscle Snatch
Difficulty 9/12
X x6 x2
35-44x4 x4
Snatch Grip 44x4 x2
Push Press 53x4 x3
61x3 x3
Clean & Jerk 44x2+2 x2
53x2+2 x2
61x2+2 x4
Back Squat 61x3 x1
74x3 x1
86x3 x2
98x3 x1
110x2 x3

Tuesday
 Good Mornings
Snatch for Technique 44x4 x6
Hang Clean 44x3 x5
Abs x10 x2
Jumps x10 x2

Week 6 Monday
Good Mornings X x10 x4
Main days: Monday Wednesday
Friday Saturday
Difficulty 9/12 Power Snatch
44x3 x2
53x3 x2
61x3 x4
Snatch pull + 44x1+3 x2
Hang Snatch Pull 53x1+3 x2
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.
61x1+3 x2
70x1+3 x4
Front Squat + Jerk 44x2+3 x2
53x2+2 x2
61x1+2 x3
66x1+2 x2
Front Squat 51x3 x2
62x3 x2
72x3 x1
82-87x3 x4

Tuesday
Back Extensions 20-30x10 x3
Muscle Snatch X x4 x6
(from full Squat)
BTN Press 20-30 x6 x4
Jumps x4 x6
Abs x15 x2
Week 7 Monday
Good Mornings X x10 x3
Main days: Monday Wednesday
Friday Saturday
Difficulty 7-8/12
Muscle Snatch X x6 x1
(into full squat) X + 10% x4-5 x4
Snatch Balance + 44x3+3 x2
Overhead Squat 53x3+3 x2
61x3+3 x3
Snatch High Pulls ≤44x6 x6
from blocks
(starts at knee level)
Paused Back Squat 61x3 x2
74x3 x2
86x3 x1
98x3 x3

Tuesday
Back Extensions x8 x4
Power Snatch 44x2 x5-7
Push Press 44x4 x2
53x4 x3
Abs x15 x2
Jumps x10 x2

Week 8 Monday
Good Mornings X x10 x3 (max 50%)
Main days: MWF
Secondary days: Tuesday
Thursday Saturday
Difficulty: 9/12
Snatch Push Press + 44x3+3+3 x2
 Snatch Balance + 53x2+2+2 x2
Snatch 61x2+2+1 x2
Power Snatch 44x3 x2
53x2 x2
57x2 x2
61x2 x2
Snatch Pull 44x3 x2
53x3 x1
86x3 x2
98x3 x1
110x2 x3
Rack Jerk + 44x2+2 x2
Front Squat 53x2+2 x2
61x2+2 x2

Tuesday
Hang Snatch X x4 x3
(go 50 %) X+10% x3 x2
X+20% x3 x3
Clean + X x2+2+2
Front Squat + X+10% x2+1+2
Jerk (for technique)
Abs x10 x3
Jumps x8 x4

Week 9 Monday
Back Extensions x10 x3
Muscle Snatch X x5 x2
X +10% x5 x4
Snatch High Pull 44x4 x2
Video 53x3 x2
61x3 x3
Power Snatch 44x3 x2
53x2 x2
61x2 x5
Front Squat + 44x2+2 x2
 Jerk 53x2+2 x2
61x1+2 x5

Tuesday
Good Mornings X x10 x4
High Hang Snatch 44x3 x3
53x3 x3
Push Press 44x3 x2
53x3 x4
61x2 x2
Abs x10 x4
Jumps x10 x3

Week 10 Monday
Back Extensions X (20-30) x10 x3
Snatch Balance + 44x3+2 x2
Overhead Squats 53x2+2 x2
61x2+1 x3
Hang Snatch 44x3 x2
53x3 x2
61-66x3 x3-4
Clean from 44x3 x2
Deficit 53x3 x2
57-61x3 x3-4
Front Squat 51x3 x2
62x3 x2
72x3 x2
82x2 x2
 Tuesday
Back Extensions X x10 x2
Muscle Snatch 35x5 x3
44x4 x3
Snatch Push Press 44x4 x2
53x3 x2
61x2 x3-4
Abs x10 x3
Jumps x10 x3

Week 11 Monday
Good Mornings X x10 x3
Muscle Snatch 35x4 x2
44x4 x3
Power Snatch 44x2 x2
53x2 x2
57-61x2 x2
Snatch Pull + 44x3 x1
Hang Snatch Pull 53x3 x2
61x3 x1
70x2 x2
79x2 x1
Rack Jerk 44x3 x2
53x3 x2
61x2 x2
66-70x1 x2

Tuesday
Back Extensions X x10 x3
 Power Jerk 44x4 x2
53x4 x2
Clean & Jerk 35 x2+2 x6
(for technique)
Abs
Box Jumps

Week 12 Monday
Back Extensions X (20-40) x6 x4
Snatch Balance + 44x3+2 x2
Overhead Squat 53x2+2 x2
61x2+2 x2
High Hang Snatch 44x3 x2
53x3 x2
61x2 x4
Snatch Pull 53x3 x1
61x3 x2
70x3 x1
74x3 x2
79x3 x1
83x3 x2
Back Squat 74x3 x1
86x3 x2
98x3 x1
104x2 x2

Tuesday
Good Mornings (20-50) x10 x3
Push Press 44x3 x2
53x3 x2
61x3 x2
Clean Pull + 61x3 x2
Hang Clean Pull 70-74x3 x3-4
Box Jumps x10 x4
Abs x10 x4

Week 13 Monday
Good Mornings 20-30 x10 x3
Power Snatch 53x3 x2
 57x3 x1
61-66x2 x3
Snatch Pull 53x3 x1
61x3 x2
70x3 x2
74x2 x1
79x1 x2
Clean + 53x2+2+2 x2
Front Squat + 57x2+2+2 x2
Jerk 61x2+2+2 x2
Front Squat 62x3 x1
72x3 x2
77x3 x1
82x2 x3

Tuesday
Back Extensions X x10 x3
Power Jerk 44x3 x2
53x3 x2
61x2 x4
Snatch (for technique) ≤44x3 x6
Box Jumps x10 x4
Abs x10 x4
who have time and want better results.
why there is 100% Back Squat for a triple at the end.

d squat is slow with a 2 second pause at the bottom.

. If flexibility is not good enough, do seated overhead press instead.
ue is the main goal.

m before hang snatches, use straps.

x pulls.
nd jerk, but later figured out that many people have
o enter your squat 1RM at the top.

Notation: Weight x Reps x Sets

"X" means choose a weight yourself

Wednesday
Back Extensions 20-30 x6-8 x3
Snatch 53x2 x2
57x2 x2
61x2 x2
66x2 x3
Rack Jerk 44x3 x2
53x3 x2
57x3 x3
Snatch Pull 53x3 x1
61x3 x2
66x3 x1
70x3 x3
Back Squat 53x3 x1
61x3 x1
70x3 x2
74x3 x1
79x2 x2-3
Abs !!!
Thursday
Good Mornings X x10 x2
X +10% x8 x2
Snatch + Hang Snatch 35-44x4 x5-6
Snatch High Pull 44-53x3 x4-5
Snatch Grip BTN Press X x5 x5
Jumps X x6 x4
Abs !!!

Wednesday
Back Extensions X x10 x2
Snatch 44x3 x2
53x3 x2
61x2 x2
66x2 x2
70x2 x2
74x1-2
Rack Jerk + Front Squat 44x3+3 x2
53x3+3 x1
61x2+2 x2
70x2+2 x4
Front Squat 61x3 x1
70x3 x1
79x3 x3

Thursday
Good Mornings X x10 x4
Snatch for technique 35x4 x6
Clean & Jerk for technique 35x2+2 x6
Snatch Pull 53x3 x4

Wednesday
Back Extensions X x10 x2
Snatch + 61x1+1 x2
Hang Snatch 66x1+1 x2
70x1+1 x2
74-79x1+1 x2
Rack Jerk 44x3 x2
53x3 x2
61-66x2 x4
Back Squat 44x4 x1
53x3 x2
61x3 x1
70x3 x2
79x2 x4
Stretching

Thursday
Good Mornings X x10 x3
Snatch Gr BTN Press + X x6+3 x5
Overhead Squat
Clean & Jerk for technique 35-44x3+3 x5
Jumps x10 x2
Abs x10 x2

Wednesday
Back Extensions X x10 x2

Snatch +
Hang Snatch
44x1+2 x2
53x1+2 x1
61x1+2 x2
66x1+1 x2
70x1+1 x2
Snatch Pull + 53x1+2 x2
Snatch Pull from Hang 61x1+2 x2
70x1+2 x2
79x1+2 x2
Rack Jerk 44x3 x2
53x3 x1
61x3 x2
70x2 x2
Back Squat Paused 44x4 x2
53x4 x2
61x3 x2
70x3 x2

Thursday
Good Mornings X x10 x3
Snatch w/ medium X x4
Grip 35-44x4 x4
Clean & Jerk for technique X x4 x2
35-44x4 x4
Jumps x10 x2
Abs x10 x2

Wednesday
Back Extensions X x10 x3

Snatch High Pull

X x4 x2
44x4 x3
53x4 x4
Hang Snatch 44x3 x2
(above the knees) 53x3 x2
61x3 x1
66x2 x3
Front Squat + Jerk 44x2+3 x2
53x2+2 x2
61x1+2 x4
Front Squat 51x3 x2
62x3 x1
72x3 x1
82x3 x2

Thursday
Good Mornings
Snatch w/ medium 44x4 x6
Grip
Snatch Balance 44x3 x2
53x3 x2
61x3 x2
Abs
Jumps

Wednesday
Back Extensions X x10 x4
Hang Snatch

44x3 x2
53x3 x2
61x3 x2
66-70x3 x2
Hang Clean 44x3 x2

53x3 x2
61x3 x5
Clean Pull + 44x1+3 x2
Hang Clean Pull 53x1+3 x1
61x1+2 x2
70x1+2 x2
79x1+2 x2
Back Squat 61x3 x2
74x3 x1
86x3 x2
98x3 x2
110x3 x2

Thursday
Back Extensions 20-30x10 x3
Press in Clean 20-30x6 x4
Clean & Jerk 35-44x2+1 x2
Abs x4 x6
Jumps x15 x2
Wednesday
Good Mornings X x10 x3-4

Clean + Front Squat + 44x2+2+2 x3

Jerk 53x2+2+2 x2
61x2+2+2 x2-3
Clean Pull + 44x1+2 x2
Hang Clean Pull 53x1+2 x1
61x1+2 x2
70x1+2 x1
79x1+1 x3
Front Squat 51x3 x2
62x3 x2
72x3 x2
82x3 x4-5

Thursday
Back Extensions X x10 x3
Clean & Jerk (for technique) ≤44 x2+2 x6
Snatch High Pull 44x5 x3
53x4 x4
Abs x10 x2
Jumps x7 x4

Wednesday
Good Mornings X x6 x4 (max 50%)

Clean 44x3 x2
 53x3 x2
57x3 x2
61x3 x1
66x2 x3
High Hang Snatch X x5 x3
(max 50%) X+10% x4 x2
X+20% x2 x4
Clean Pull 44x3 x2
53x3 x1
61x3 x2
70x3 x1
74x3 x3
Back Squat 61x3 x2
74x3 x1
86x3 x1
98x2 x2
110-123x1 x1

Thursday
Hang Snatch (tech) X x3 x6
Push Press 44x3 x2
53x2 x2
61x1 x1
Abs x15 x3
Jumps x8 x2

Wednesday
Back Extensions x8 x3
Snatch + Hang Snatch 44x1+2 x2
53x1+2 x2
61x1+2 x5
Snatch High Pull 44x4 x6
Video
Clean 44x3 x2
53x3 x2
61x3 x2
70x2 x3
 79x2 x2
83x1 x1
Back Squat 61x3 x2
74x3 x1
86x3 x2
98x2 x3
110x2 x2
116x1 x1

Thursday
Back Extensions X
Snatch Balance 44x3 x2
53x3 x1
61x3 x2
66x3 x1
70x2 x1
Clean & Jerk 44x2+2 x6
Abs x15 x3
Jumps x8 x2

Wednesday
Good Mornings X x6 x4-5
High Hang Snatch 44x3 x3
53x3 x1
61x2 x5
Snatch Pull 44x3 x2
53x3 x1
61x3 x2
70x3 x2
79x2 x2
Front Squat + Jerk 44x2+2 x2
53x2+2 x2
61x2+2 x2
70x1+2 x2
Back Squat 61x3 x2
74x3 x1
86x3 x3
98x3 x2
Thursday
Back Extensions X x10 x2
Power Jerk 44x4 x3
53x3 x2
61x3 x2
Clean & Jerk ≤44 x2+2 x5-6
(for technique)
Clean & Jerk 44x2+2 x6
Abs x10 x3
Jumps x10 x3

Wednesday
Back Extensions X (20-30) x8 x3
High Hang Snatch 44x3 x2
53x3 x2
57-61x2 x3
Clean & Jerk 44x3 x2
2+1 / 1+1 53x3 x2
61x3 x1
66x3 x2
70x2 x2
74x2 x2
Clean Pull 44x3 x1
53x3 x1
61x3 x2
70x3 x1
79x3 x2
88x2 x1
96x1 x1
Front Squat 51x3 x1
62x3 x2
72x3 x3
82x2 x2

Thursday
Back Extensions X x10 x3
Muscle Snatch 35x5 x6
Hang Snatch 35x3 x2
44x3 x2
53x2 x3
Abs x10 x3
Jumps x10 x3

Wednesday
Back Extensions (20-30) x10 x4
Hang Snatch 44x3 x2
53x3 x1
61x3 x2
66-70x2 x3-4
Front Squat + Jerk 44x2+2 x2
53x2+2 x2
61x2+2 x2
66x1+2 x2
70x1+2 x2
Box Jumps

Thursday
Good Mornings (20-50) x8 x3
Snatch 35-44x3-4 x4
Clean & Jerk 35-44 x4 x4
(for technique)
53x2 x3
Box Jumps x10 x4
Abs x10 x4

Wednesday
Good Mornings 20-40 x6 x4
High Hang Snatch 53x3 x2
 57x3 x2
61x2 x4
Snatch Push Press+ 53x2+2 x1
Overhead Squat 57x2+2 x2
61x2+2 x1
66x2+1 x2
70x1+1 x1
74x1 x1
Rack Jerk 53x3 x2
61x3 x2
70x3 x1
74x2 x2
79x1 x1
Back Squat 74x3 x1
86x3 x2
98x3 x1
104x2 x2
110x1 x1

Thursday
Back Extensions X x10 x3
Clean & Jerk ≤44 x2+2 x6
(for technique)
Hang Snatch 44x3 x2
53x2 x4
Box Jumps x10 x4
Abs x10 x4
Friday
Back Extensions 15-20kg x8 x3
Power Snatch 44x3 x2
53x3 x3
Clean & Jerk 44x2+2 x2
53x2+2 x2
61x2+2 x2
70x2+1 x1
Clean Pull + 61x3 x2
Hang Clean Pull 70-74x3 x3-4
Abs !!!
Saturday
Good Mornings 20-30kg x6-10 x4
Push Press 44x4 x2
53x3 x1
Front Squat 53x4 x2
61x3 x2
70-74x3 x2
Jumps X x8 x5
Abs !!!
Sauna

Friday
Back Extensions X x6-8 x2
Snatch from Hang below k 44x3 x2
53x3 x2
61x3 x2
Clean & Jerk 44x3+3 x2
53x2+2 x2
61x2+2 x2
70x2+1 or 1+2
Clean Pull 61x3 x1
70x3 x1
79x3 x3

Saturday
Good Mornings X x10 x4
Snatch, full 44x3 x6
Push Press 44x4 x2
53x3 x2
61x3 x3
Back Squat 53x3 x1
61x3 x2
70x3 x1
79x3 x2
83-88x3 x1

Friday
Back Extensions X x10 x2
Power Snatch 44x3 x2
53x3 x1
61x2 x4
Clean & Jerk 44x2+2 x2
53x2+2 x2
61x2+2 x2
70x2+1 x2
74-79x1+1 x1
Clean Pull 61x3 x2
70x3 x1
79-83x3 x4
Stretching

Saturday
Good Mornings X x10 x3
Push Press 44x3 x2
53x3 x2
57-61x3 x4
Front Squat 53x3 x2
61x3 x1
70-74x3 x4
Jumps x10 x2
Abs x10 x2

Friday
Back Extensions X x10 x2

Muscle Snatch 35x4 x4

Hang Snatch 44x3 x2
(above the knees) 53x3 x2
61x2 x3
Clean & Jerk 44x2+2 x2
53x2+2 x2
61x2+1 or 1+2
70x2+1 or 1+2
Clean Pull 61x3 x1
 70x3 x2
79x3 x1
88x2 x2

Saturday
Back Extensions X x10 x3
Snatch Balance + X x4 x2
Overhead Squat 44x3+2 x2
53x3+2 x1
Snatch for Technique X x4 x2
35-44x4 x4
Back Squat 61x3 x2
70x3 x1
79x3 x2
88x2 x2
92x1 x1
Jumps x10 x2

Friday
Back Extensions X x10 x2

Snatch 44x3 x2
53x3 x2
61x3 x1
70x2 x2
74x1 x2
79x1 x1
Clean & Jerk 44x2+1 x2
53x2+1 x2
61x2+1 x2
70x1+1 x1
74x1+1 x2
79x1+1 x1

Saturday
Good Mornings
Push Press 44x3 x2
53x3 x2
61x3 x2
Hang Clean 44x3 x6
Clean Pull 61x3 x2
70x3 x2
79-83x2 x3

Friday
Back Extensions X x10 x4

Snatch Balance + 44x3+2 x2

Overhead Squat 53x3+2 x2
61x2+1 x2
66x2+1 x2
Muscle Snatch X x4 x3

(into full squat) 35-44x3 x4

Clean + Front Squat + 44x2+2+2 x2
Jerk 53x2+2+2 x2
61x2+2+2 x3

Saturday
Back Extensions 20-30x10 x3
Push Press 44x3 x2
53x3 x2
61x3 x4
Front Squat 51x3 x2
62x3 x1
 72x3 x2
82x3 x1
92x3 x2
Abs x4 x6
Jumps x15 x2

Friday
Good Mornings X x10 x3

Snatch +
Hang Snatch 44x2+1 x2
53x1+1 x2
61x1+1 x2
70x1+1 x2
74x1+1 x1
Snatch Pull 44x3 x2
53x3 x1
61x3 x2
70x3 x1
79x3 x3
Clean 44x3 x3
without moving feet 53x3 x3-4
Back Squat 61x3 x2
74x3 x1
86x3 x2
98x3 x1
110x3 x2
123x2 x1

Saturday
Back Extensions 20-30x10 x3
for technique
Snatch Grip BTN 35x4 x6
Push Press X x5 x5
Abs x10 x2

Friday
Good Mornings X x6 x3 (Max 50%)

Snatch
44x3 x2
 53x2 x2
61x2 x2
66x2 x1
70x2 x2
74x1 x1 ▲
Clean & Jerk 44x2+2 x2
53x2+2 x2
57x2+2 x2
61x2+1 x2
66x1+1 x2
70x1+1 x2 ▲

Saturday
Back Extensions x15 x3
Medium Grip Deadlift 44x3 x2
53x3 x1
61x3 x2
70x3 x2-3
Back Squat 61x3 x1
74x3 x2
86x3 x1
98x2 x3
110x2 x1
123x1 x1 ▲
Jumps x8 x2

Friday
Good Mornings X x10 x2
X+10 x10 x2
Snatch 44x3 x2
53x3 x2
61x3 x1
70x3 x4
79x2 x1
Clean + 44x2+2+2 x2
Front Squat + 53x2+1+2 x2
Jerk 61x2+1+2 x4
Clean Pull 44x3 x2
53x3 x2
61x3 x1
70x3 x4
79x2 x1

Saturday
Back Extensions x15 x3
Snatch 44x4 x6
Push Press 44x4 x2
53x3 x2
61x2 x4
70x2 x1
Front Squat 51x3 x2
62x3 x2
72x3 x2
82x3 x2
87x2 x1
Jumps x10 x4
Abs x10 x4

Friday
Back Extensions X (20-30) x10 x3
Snatch 44x3 x2
53x3 x1
61x3 x3
66x2 x1
70x2 x2
Clean + 44x2+2+2 x2
Front Squat + 53x2+2+2 x2
Jerk 61x2+1+2 / 1+1+2 x3
Clean Pull 44x3 x2
53x3 x1
61x3 x2
70x3 x2
79x3 x2
Jumps x10 x3
Friday
Good Mornings X x10 x3
Snatch Balance + 44x2+2 x2
Overhead Squat 53x2+2 x2
61x2+2 x2
66x2+1 x1
Snatch 44x3 x2
53x3 x1
61x2 x2
66x2 x2
70x1 x1
74x1 x2
79x1 x1
83x1 x1
Clean 44x3 x2
53x3 x2
61x2 x4
Back Squat 61x3 x2
74x3 x1
86x3 x2
98x2 x1
104x2 x2
110x2 x1
110x1 x1
Friday
Back Extensions (20-30) x6 x4
Muscle Snatch ≤44x4 x4
Clean 44x3 x2
53x3 x1
61x3 x2
66x2 x2
70x2 x2
74x2 x2
Clean Pull 44x3 x1
53x3 x1
61x3 x2
70x3 x2
74x3 x1
79x3 x2
83x3 x1
Back Squat 74x3 x2
86x3 x2
98x3 x2
110x2 x1
116x1 x1

Friday
Good Mornings 20-40 x6 x4
Clean 53x3 x2
 57x3 x1
61x2 x4
66x2 x2
Snatch 53x3 x2
57x2 x1
61x2 x2
66x2 x1
70x2 x2
74x1 x2
79x1 x1
Snatch Pull 53x1
medium grip 61x1
70x1
means 2 Cleans + 2 Jerks, do this twice
▲ means you can increase the weight for singles if you want to.