| Day 1 | Reps | Sets | %1RM | |
| Sqaut snatch | 8-6-4reps | 2 | 60/70/80/ | |
| Split jerk /front sqaut complex | 4 | 4 | 70%Clean and jerk | |
| Strict Muscle ups | 3 | 5 | ||
| Progression hspu | 10 | 4 | ||
| Day 2 | ||||
| Power cleans | 8-6-4 reps | 2 | 60/70/80 | |
| Back sqauts | 4 | 6 | 70%Max | |
| Bulgarian split sqaut | 3p/s | 6 | 40%Max Clean | |
| Hallow holds | 40/20sec | 5 | ||
| Day 3 | ||||
| OHS | 4 | 4 | 90% Snatch | |
| DL/Sqaut clean /Thruster | 4 | 4 | 50% Max clean | |
| Strict muscle up | 3 | 5 | ||
| GHD Ham curls | 5 | 4 | ||
| Tri cep dips | 10 | 4 |
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