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 press instead.
“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 people have
big difference between squats and cleans. So now you have to enter your squat 1RM at the top.

Notation: Weight x Reps x Sets

Best Snatch: 120 "X" means choose a weight yourself
Best C&J: 100
Best Squat: 100
Best Front Squat: 100

Week 1 Monday Wednesday Friday

Back Extensions 15-20 x10 x3-4 Back Extensions 20-30 x6-8 x3 Back Extensions 15-20kg x8 x3
Muscle Snatch X x6 x2 Snatch 72x2 x2 Power Snatch 60x3 x2
(into full squat, X x5 x2 78x2 x2 72x3 x3
without the second pull) X x4 x2-3 84x2 x2 Clean & Jerk 50x2+2 x2 means 2 Cleans + 2 Jerks, do this twice
Clean 50x3 x2 90x2 x3 60x2+2 x2
60x3 x3 Rack Jerk 50x3 x2 70x2+2 x2
70x3 x4 60x3 x2 80x2+1 x1
Clean Pull (straps) 60x3 x2 65x3 x3 Clean Pull + 70x3 x2
70x3 x2 Snatch Pull 72x3 x1 Hang Clean Pull 80-85x3 x3-4
80x3 x3 84x3 x2 Abs !!!
85x3 x3 90x3 x1
Front Squat 50x3 x2 96x3 x3
60x3 x2 Back Squat 60x3 x1
70x3 x2 70x3 x1
Abs !!! 80x3 x2
85x3 x1
90x2 x2-3
Abs !!!

Tuesday Thursday Saturday

Good Mornings X x8 x2 Good Mornings X x10 x2 Good Mornings 20-30kg x6-10 x4
X + 10% x6 x2 X +10% x8 x2 Push Press 50x4 x2
Snatch Balance + Overhead
X x3+3Squat
x2 Snatch + Hang Snatch
48-60x4 x5-6 60x3 x1
X x3+3 x2 Snatch High Pull 60-72x3 x4-5 Front Squat 60x4 x2
Press in Clean BottomXPosition
x6 x4 Snatch Grip BTN Press
X x5 x5 70x3 x2
48x3 x4 Jumps X x6 x4 80-85x3 x2
Clean & Jerk (for technique)
40-50 x3+3 x5 Abs !!! Jumps X x8 x5
Jumps X x8 x4 Abs !!!
Abs !!! Sauna

Week 2 Monday Wednesday Friday

Back Extensions X x6 x3 Back Extensions X x10 x2 Back Extensions X x6-8 x2
Power Snatch 60x3 x2 Snatch 60x3 x2 Snatch from Hang below60x3
kneex2
72x3 x2 72x3 x2 72x3 x2
84x2 x4 84x2 x2 84x3 x2
Snatch Pull (high) 72x3 x2 90x2 x2 Clean & Jerk 50x3+3 x2
72x3 x1 96x2 x2 60x2+2 x2
90-96x3 x3 102x1-2 70x2+2 x2
Clean 50x3 x2 Rack Jerk + Front Squat
50x3+3 x2 80x2+1 or 1+2
60x3 x2 60x3+3 x1 Clean Pull 70x3 x1
70x3 x4 70x2+2 x2 80x3 x1
Back Squat 70x3 x2 80x2+2 x4 90x3 x3
80x3 x3 Front Squat 70x3 x1
80x3 x1
90x3 x3

Tuesday Thursday Saturday

Good Mornings X x10 x4 Good Mornings X x10 x4 Good Mornings X x10 x4
Snatch Balance + warm up x3+3 Snatch for technique48x4 x6 Snatch, full 60x3 x6
2 Overhead Squats 48x3+2 x4 Clean & Jerk for technique
40x2+2 x6 Push Press 50x4 x2
Muscle Snatch warm up x3+3 Snatch Pull 72x3 x4 60x3 x2
48x3 x4 70x3 x3
BTN Press with Jerk Grip
X x6-8
in Full
x3 Squat Back Squat 60x3 x1
70x3 x2
80x3 x1
90x3 x2
95-100x3 x1

Week 3 Monday Wednesday Friday

Back Extensions X x10 x2 Back Extensions X x10 x2 Back Extensions X x10 x2
Muscle Snatch + X x3+3+3 x2 Snatch + 84x1+1 x2 Power Snatch 60x3 x2
Snatch Balance + 48-60x2+2+2 x4 Hang Snatch 90x1+1 x2 72x3 x1
Overhead Squat 96x1+1 x2 84x2 x4
Snatch pull 60x3 x2 102-108x1+1 x2 Clean & Jerk 50x2+2 x2
 (or from blocks) 72x3 x1 Rack Jerk 50x3 x2 60x2+2 x2
84x3 x2 60x3 x2 70x2+2 x2
96x3 x1 70-75x2 x4 80x2+1 x2
108x2 x3 Back Squat 50x4 x1 85-90x1+1 x1
Clean + Hang Clean 50x1+2 x2 60x3 x2 Clean Pull 70x3 x2
60x1+2 x2 70x3 x1 80x3 x1
70x1+2 x3 80x3 x2 90-95x3 x4
Front Squat 50x3 x1 90x2 x4 Stretching
60x3 x2 Stretching
70x3 x1
80-85x2 x2-3

Tuesday Thursday Saturday

Good Mornings X x10 x3 Good Mornings X x10 x3 Good Mornings X x10 x3
Snatch w/ medium 60-72x3 x4 Snatch Gr BTN PressX+x6+3 x5 Push Press 50x3 x2
Grip (Technique) Overhead Squat 60x3 x2
Medium Grip Deadlift 70-80x3 x4 Clean & Jerk for technique
40-50x3+3 x5 65-70x3 x4
Jumps x10 x2 Jumps x10 x2 Front Squat 60x3 x2
Abs x10 x2 Abs x10 x2 70x3 x1
80-85x3 x4
Jumps x10 x2
Abs x10 x2

Week 4 Monday Wednesday Friday

Back Extensions X x10 x2 Back Extensions X x10 x2 Back Extensions X x10 x2
This time Monday 60x3+2 x2 Snatch + 60x1+2 x2 Muscle Snatch 48x4 x4
Wednesday Friday Snatch Push Press + Hang Snatch
and Saturday are the 72x3+2 x2 72x1+2 x1 Hang Snatch 60x3 x2
main days
Overhead Squat
84x2+2 x2 84x1+2 x2 (above the knees) 72x3 x2
Difficulty is 8-9/12 (the Power Snatch 60x3 x2 90x1+1 x2 84x2 x3
previous weeks were
7-8) 72x3 x2 96x1+1 x2 Clean & Jerk 50x2+2 x2
84x2 x3 Snatch Pull + 72x1+2 x2 60x2+2 x2
Clean + 50x2+2+2 x2 Snatch Pull from Hang 84x1+2 x2 70x2+1 or 1+2
Front Squat + 60x2+2+2 x2 96x1+2 x2 80x2+1 or 1+2
Jerk
70x2+2+2 x1 108x1+2 x2 Clean Pull 70x3 x1
Front Squat 50x3 x1 Rack Jerk 50x3 x2 80x3 x2
60x3 x2 60x3 x1 90x3 x1
70x3 x2 70x3 x2 100x2 x2
80-85x3 x2 80x2 x2
Back Squat Paused 50x4 x2
60x4 x2
70x3 x2
80x3 x2

Tuesday Thursday Saturday

Good Mornings X x10 x3 Good Mornings X x10 x3 Back Extensions X x10 x3
Push Press 50x3 x2 Snatch w/ medium X x4 Snatch Balance + X x4 x2
60x3 x2 Grip 48-60x4 x4 Overhead Squat 60x3+2 x2
70x3 x2 Clean & Jerk for technique
X x4 x2 72x3+2 x1
Clean Pull + 50x3 x2 40-50x4 x4 Snatch for Technique X x4 x2
Hang Clean Pull 60x3 x1 Jumps x10 x2 48-60x4 x4
70x3 x2 Abs x10 x2 Back Squat 70x3 x2
80x3 x2 80x3 x1
Jumps x10 x2 90x3 x2
Abs x10 x2 100x2 x2
105x1 x1
Jumps x10 x2

Week 5 Monday Wednesday Friday

Back Extensions X x10 x4 Back Extensions X x10 x3 Back Extensions X x10 x2
Main days: Monday Muscle Snatch X x6 x2 X x4 x2 Snatch 60x3 x2
Wednesday Friday Snatch High Pull
Saturday 48-60x4 x4 60x4 x3 72x3 x2
Difficulty 9/12 Snatch Grip 60x4 x2 72x4 x4 84x3 x1
Push Press 72x4 x3 Hang Snatch 60x3 x2 96x2 x2
84x3 x3 (above the knees) 72x3 x2 102x1 x2
Clean & Jerk 50x2+2 x2 84x3 x1 108x1 x1
60x2+2 x2 90x2 x3 Clean & Jerk 50x2+1 x2
70x2+2 x4 Front Squat + Jerk 50x2+3 x2 60x2+1 x2
Back Squat 50x3 x1 60x2+2 x2 70x2+1 x2
60x3 x1 70x1+2 x4 80x1+1 x1
70x3 x2 Front Squat 50x3 x2 85x1+1 x2
80x3 x1 60x3 x1 90x1+1 x1
90x2 x3 70x3 x1
80x3 x2

Tuesday Thursday Saturday

Good Mornings Good Mornings Good Mornings
Snatch for Technique 60x4 x6 Snatch w/ medium 60x4 x6 Push Press 50x3 x2
Hang Clean 50x3 x5 Grip 60x3 x2
Abs x10 x2 Snatch Balance 60x3 x2 70x3 x2
Jumps x10 x2 72x3 x2 Hang Clean 50x3 x6
84x3 x2 Clean Pull 70x3 x2
Abs 80x3 x2
Jumps 90-95x2 x3
Week 6 Monday Wednesday Friday
Good Mornings X x10 x4 Back Extensions X x10 x4 Back Extensions X x10 x4
Main days: Monday Power Snatch 60x3 x2 Hang Snatch 60x3 x2 Snatch Balance + 60x3+2 x2
Wednesday Friday
Saturday 72x3 x2 72x3 x2 Overhead Squat 72x3+2 x2
Difficulty 9/12
84x3 x4 84x3 x2 84x2+1 x2
Snatch pull + 60x1+3 x2 90-96x3 x2 90x2+1 x2
Hang Snatch Pull 72x1+3 x2 Hang Clean 50x3 x2 Muscle Snatch X x4 x3
For Squats Oleksiy 84x1+3 x2 60x3 x2 (into full squat) 48-60x3 x4
originally wrote
percentages from 96x1+3 x4 70x3 x5 Clean + Front Squat + 50x2+2+2 x2
clean and jerk, but
later figured out that Front Squat + Jerk 50x2+3 x2 Clean Pull + 50x1+3 x2 Jerk 60x2+2+2 x2
many people have big 60x2+2 x2 Hang Clean Pull 60x1+3 x1 70x2+2+2 x3
difference between
squats and cleans. So 70x1+2 x3 70x1+2 x2
now you have to enter
your squat 1RM at the 75x1+2 x2 80x1+2 x2
top.
Front Squat 50x3 x2 90x1+2 x2
60x3 x2 Back Squat 50x3 x2
70x3 x1 60x3 x1
80-85x3 x4 70x3 x2
80x3 x2
90x3 x2

Tuesday Thursday Saturday

Back Extensions 20-30x10 x3 Back Extensions 20-30x10 x3 Back Extensions 20-30x10 x3
Muscle Snatch X x4 x6 Press in Clean 20-30x6 x4 Push Press 50x3 x2
(from full Squat) Clean & Jerk 40-50x2+1 x2 60x3 x2
BTN Press 20-30 x6 x4 Abs x4 x6 70x3 x4
Jumps x4 x6 Jumps x15 x2 Front Squat 50x3 x2
Abs x15 x2 60x3 x1
70x3 x2
80x3 x1
90x3 x2
Abs x4 x6
Jumps x15 x2

Week 7 Monday Wednesday Friday

Good Mornings X x10 x3 Good Mornings X x10 x3-4 Good Mornings X x10 x3
Main days: Monday Muscle Snatch X x6 x1 Clean + Front Squat +50x2+2+2 x3 Snatch + 60x2+1 x2
Wednesday Friday
Saturday (into full squat) X + 10% x4-5 x4 Jerk 60x2+2+2 x2 Hang Snatch 72x1+1 x2
Difficulty 7-8/12
Snatch Balance + 60x3+3 x2 70x2+2+2 x2-3 84x1+1 x2
Overhead Squat 72x3+3 x2 Clean Pull + 50x1+2 x2 96x1+1 x2
84x3+3 x3 Hang Clean Pull 60x1+2 x1 102x1+1 x1
Snatch High Pulls ≤60x6 x6 70x1+2 x2 Snatch Pull 60x3 x2
from blocks 80x1+2 x1 72x3 x1
(starts at knee level) 90x1+1 x3 84x3 x2
Paused Back Squat 50x3 x2 Front Squat 50x3 x2 96x3 x1
60x3 x2 60x3 x2 108x3 x3
70x3 x1 70x3 x2 Clean 50x3 x3
80x3 x3 80x3 x4-5 without moving feet 60x3 x3-4
Back Squat 50x3 x2
60x3 x1
70x3 x2
80x3 x1
90x3 x2
100x2 x1

Tuesday Thursday Saturday

Back Extensions x8 x4 Back Extensions X x10 x3 Back Extensions 20-30x10 x3
Power Snatch 60x2 x5-7 Clean & Jerk (for technique)
≤50 x2+2 x6 Snatch for technique 48x4 x6
Snatch Grip BTN
Push Press 50x4 x2 Snatch High Pull 60x5 x3 Push Press X x5 x5
60x4 x3 72x4 x4 Abs x10 x2
Abs x15 x2 Abs x10 x2
Jumps x10 x2 Jumps x7 x4

Week 8 Monday Wednesday Friday

Good Mornings X x10 x3 (max 50%) Good Mornings X x6 x4 (max 50%) Good Mornings X x6 x3 (Max 50%)
Main days: MWF Snatch Push Press + 60x3+3+3 x2 Clean 50x3 x2 Snatch 60x3 x2
Secondary days:
Tuesday Thursday Snatch Balance + 72x2+2+2 x2 60x3 x2 72x2 x2
Saturday
Difficulty: 9/12 Snatch 84x2+2+1 x2 65x3 x2 84x2 x2
Power Snatch 60x3 x2 70x3 x1 90x2 x1
72x2 x2 75x2 x3 96x2 x2
78x2 x2 High Hang Snatch X x5 x3 102x1 x1 ▲ ▲ means you can increase the weight for singles if you want to.
84x2 x2 (max 50%) X+10% x4 x2 Clean & Jerk 50x2+2 x2
Snatch Pull 60x3 x2 X+20% x2 x4 60x2+2 x2
72x3 x1 Clean Pull 50x3 x2 65x2+2 x2
70x3 x2 60x3 x1 70x2+1 x2
80x3 x1 70x3 x2 75x1+1 x2
90x2 x3 80x3 x1 80x1+1 x2 ▲
Rack Jerk + 50x2+2 x2 85x3 x3
Front Squat 60x2+2 x2 Back Squat 50x3 x2
70x2+2 x2 60x3 x1
70x3 x1
80x2 x2
90-100x1 x1
 Tuesday Thursday Saturday
Hang Snatch X x4 x3 Hang Snatch (tech) X x3 x6 Back Extensions x15 x3
(go 50 %) X+10% x3 x2 Push Press 50x3 x2 Medium Grip Deadlift 50x3 x2
X+20% x3 x3 60x2 x2 60x3 x1
Clean + X x2+2+2 70x1 x1 70x3 x2
Front Squat + X+10% x2+1+2 Abs x15 x3 80x3 x2-3
Jerk (for technique)
Jumps x8 x2 Back Squat 50x3 x1
Abs x10 x3 60x3 x2
Jumps x8 x4 70x3 x1
80x2 x3
90x2 x1
100x1 x1 ▲
Jumps x8 x2

Week 9 Monday Wednesday Friday

Back Extensions x10 x3 Back Extensions x8 x3 Good Mornings X x10 x2
Muscle Snatch X x5 x2 Snatch + Hang Snatch
60x1+2 x2 X+10 x10 x2
X +10% x5 x4 72x1+2 x2 Snatch 60x3 x2
Snatch High Pull 60x4 x2 84x1+2 x5 72x3 x2
Video 72x3 x2 Snatch High Pull 60x4 x6 84x3 x1
84x3 x3 Video 96x3 x4
Power Snatch 60x3 x2 Clean 50x3 x2 108x2 x1
72x2 x2 60x3 x2 Clean + 50x2+2+2 x2
84x2 x5 70x3 x2 Front Squat + 60x2+1+2 x2
Front Squat + 50x2+2 x2 80x2 x3 Jerk 70x2+1+2 x4
Jerk 60x2+2 x2 90x2 x2 Clean Pull 50x3 x2
70x1+2 x5 95x1 x1 60x3 x2
Back Squat 50x3 x2 70x3 x1
60x3 x1 80x3 x4
70x3 x2 90x2 x1
80x2 x3
90x2 x2
95x1 x1

Tuesday Thursday Saturday

Good Mornings X x10 x4 Back Extensions X Back Extensions x15 x3
High Hang Snatch 60x3 x3 Snatch Balance 60x3 x2 Snatch 60x4 x6
72x3 x3 72x3 x1 Push Press 50x4 x2
Push Press 50x3 x2 84x3 x2 60x3 x2
60x3 x4 90x3 x1 70x2 x4
70x2 x2 96x2 x1 80x2 x1
Abs x10 x4 Clean & Jerk 50x2+2 x6 Front Squat 50x3 x2
Jumps x10 x3 Abs x15 x3 60x3 x2
Jumps x8 x2 70x3 x2
80x3 x2
85x2 x1
Jumps x10 x4
Abs x10 x4

Week 10 Monday Wednesday Friday

Back Extensions X (20-30) x10 x3 Good Mornings X x6 x4-5 Back Extensions X (20-30) x10 x3
Snatch Balance + 60x3+2 x2 High Hang Snatch 60x3 x3 Snatch 60x3 x2
Overhead Squats 72x2+2 x2 72x3 x1 72x3 x1
84x2+1 x3 84x2 x5 84x3 x3
Hang Snatch 60x3 x2 Snatch Pull 60x3 x2 90x2 x1
72x3 x2 72x3 x1 96x2 x2
84-90x3 x3-4 84x3 x2 Clean + 50x2+2+2 x2
Clean from 50x3 x2 96x3 x2 Front Squat + 60x2+2+2 x2
Deficit 60x3 x2 108x2 x2 Jerk 70x2+1+2 / 1+1+2 x3
65-70x3 x3-4 Front Squat + Jerk 50x2+2 x2 Clean Pull 50x3 x2
Front Squat 50x3 x2 60x2+2 x2 60x3 x1
60x3 x2 70x2+2 x2 70x3 x2
70x3 x2 80x1+2 x2 80x3 x2
80x2 x2 Back Squat 50x3 x2 90x3 x2
60x3 x1 Jumps x10 x3
70x3 x3
80x3 x2

Tuesday Thursday
Back Extensions X x10 x2 Back Extensions X x10 x2
Muscle Snatch 48x5 x3 Power Jerk 50x4 x3
60x4 x3 60x3 x2
Snatch Push Press 60x4 x2 70x3 x2
72x3 x2 Clean & Jerk ≤50 x2+2 x5-6
84x2 x3-4 (for technique)
Abs x10 x3 Clean & Jerk 50x2+2 x6
Jumps x10 x3 Abs x10 x3
Jumps x10 x3

Week 11 Monday Wednesday Friday

 Good Mornings X x10 x3 Back Extensions X (20-30) x8 x3 Good Mornings X x10 x3
Muscle Snatch 48x4 x2 High Hang Snatch 60x3 x2 Snatch Balance + 60x2+2 x2
60x4 x3 72x3 x2 Overhead Squat 72x2+2 x2
Power Snatch 60x2 x2 78-84x2 x3 84x2+2 x2
72x2 x2 Clean & Jerk 50x3 x2 90x2+1 x1
78-84x2 x2 2+1 / 1+1 60x3 x2 Snatch 60x3 x2
Snatch Pull + 60x3 x1 70x3 x1 72x3 x1
Hang Snatch Pull 72x3 x2 75x3 x2 84x2 x2
84x3 x1 80x2 x2 90x2 x2
96x2 x2 85x2 x2 96x1 x1
108x2 x1 Clean Pull 50x3 x1 102x1 x2
Rack Jerk 50x3 x2 60x3 x1 108x1 x1
60x3 x2 70x3 x2 114x1 x1
70x2 x2 80x3 x1 Clean 50x3 x2
75-80x1 x2 90x3 x2 60x3 x2
100x2 x1 70x2 x4
110x1 x1 Back Squat 50x3 x2
Front Squat 50x3 x1 60x3 x1
60x3 x2 70x3 x2
70x3 x3 80x2 x1
80x2 x2 85x2 x2
90x2 x1
90x1 x1

Tuesday Thursday
Back Extensions X x10 x3 Back Extensions X x10 x3
Power Jerk 50x4 x2 Muscle Snatch 48x5 x6
60x4 x2 Hang Snatch 48x3 x2
Clean & Jerk 40 x2+2 x6 60x3 x2
(for technique) 72x2 x3
Abs Abs x10 x3
Box Jumps Jumps x10 x3

Week 12 Monday Wednesday Friday

Back Extensions X (20-40) x6 x4 Back Extensions (20-30) x10 x4 Back Extensions (20-30) x6 x4
Snatch Balance + 60x3+2 x2 Hang Snatch 60x3 x2 Muscle Snatch ≤60x4 x4
Overhead Squat 72x2+2 x2 72x3 x1 Clean 50x3 x2
84x2+2 x2 84x3 x2 60x3 x1
High Hang Snatch 60x3 x2 90-96x2 x3-4 70x3 x2
72x3 x2 Front Squat + Jerk 50x2+2 x2 75x2 x2
84x2 x4 60x2+2 x2 80x2 x2
Snatch Pull 72x3 x1 70x2+2 x2 85x2 x2
84x3 x2 75x1+2 x2 Clean Pull 50x3 x1
96x3 x1 80x1+2 x2 60x3 x1
102x3 x2 Box Jumps 70x3 x2
108x3 x1 80x3 x2
114x3 x2 85x3 x1
Back Squat 60x3 x1 90x3 x2
70x3 x2 95x3 x1
80x3 x1 Back Squat 60x3 x2
85x2 x2 70x3 x2
80x3 x2
90x2 x1
95x1 x1

Tuesday Thursday
Good Mornings (20-50) x10 x3 Good Mornings (20-50) x8 x3
Push Press 50x3 x2 Snatch 48-60x3-4 x4
60x3 x2 Clean & Jerk 40-50 x4 x4
70x3 x2 (for technique)
Clean Pull + 70x3 x2 72x2 x3
Hang Clean Pull 80-85x3 x3-4 Box Jumps x10 x4
Box Jumps x10 x4 Abs x10 x4
Abs x10 x4

Week 13 Monday Wednesday Friday

Good Mornings 20-30 x10 x3 Good Mornings 20-40 x6 x4 Good Mornings 20-40 x6 x4
Power Snatch 72x3 x2 High Hang Snatch 72x3 x2 Clean 60x3 x2
78x3 x1 78x3 x2 65x3 x1
84-90x2 x3 84x2 x4 70x2 x4
Snatch Pull 72x3 x1 Snatch Push Press+ 72x2+2 x1 75x2 x2
84x3 x2 Overhead Squat 78x2+2 x2 Snatch 72x3 x2
96x3 x2 84x2+2 x1 78x2 x1
102x2 x1 90x2+1 x2 84x2 x2
108x1 x2 96x1+1 x1 90x2 x1
Clean + 60x2+2+2 x2 102x1 x1 96x2 x2
Front Squat + 65x2+2+2 x2 Rack Jerk 60x3 x2 102x1 x2
Jerk 70x2+2+2 x2 70x3 x2 108x1 x1
Front Squat 60x3 x1 80x3 x1 Snatch Pull 72x1
70x3 x2 85x2 x2 medium grip 84x1
75x3 x1 90x1 x1 96x1
80x2 x3 Back Squat 60x3 x1
70x3 x2
80x3 x1
 85x2 x2
90x1 x1

Tuesday Thursday
Back Extensions X x10 x3 Back Extensions X x10 x3
Power Jerk 50x3 x2 Clean & Jerk ≤50 x2+2 x6
60x3 x2 (for technique)
70x2 x4 Hang Snatch 60x3 x2
Snatch (for technique)≤60x3 x6 72x2 x4
Box Jumps x10 x4 Box Jumps x10 x4
Abs x10 x4 Abs x10 x4