Strength is the priority. General physical preparedness, or overall fitness, is the foundation.

Substitute any lift that you cannot perform or do not know how to perform.

The volume for the main lift is as follows:

• Week 1: 3×8
• Week 2: 4×6
• Week 3: 2×5

Push so that you have about 1-2 reps left in the tank on the last set. These do not include warm up sets. You can increase the weight during the work sets if necessary.

Day 1

1. Snatch 3×3 (Optional or substitute with medicine ball slam)
2. Overhead Press (Main Lift)
3. Barbell Row 3×6-8
4. DB Incline Bench 2×5-10
5. Seated Band Pull Down 2×8-12
6. Biceps Curl Variation 2×8-12
7. Triceps Extension Variation 2×10-15

Day 2

1. Power Clean 3×3 (Optional or substitute with jump variation)
2. Box Squat With Bands (Main Lift)
3. Good Morning 3×6-10
4. Core Complex: 3 rounds
   1. Ab Roller AMAP
   2. Seated Good Morning 12
   3. Side plank 30 sec

Day 3

1. Dead Stop Incline Bench Press (Main Lift)
2. Dumbbell Row 3×6-8
3. Single Arm Dumbbell Press 2×8-12
4. Band Assisted Pull Up 2×12
5. Biceps Curl Variation 2×8-12
6. Triceps Extension Variation 2×10-15

Day 4

1. Snatch Pull + Power Snatch + Hang Snatch Complex Top set 1 + 1 + 1 (Optional or substitute with medicine ball slam)
2. Power Clean and Jerk Top set of 1 (Optional or substitute with jump variation)
3. Squat (Main Lift)
4. Sumo Stance RDL 3×6-8
5. Ab Roller 3xAMAP