| week 12 | ||||
| Day 1 | Reps | Sets | %1RM | |
| Snatch | waves 2-1-1 | 3 | 80/90/100 | |
| front sqaut | 2 | 4 | 90%Max | |
| Clean 1st pull | 4 | 5 | 120%Clean | |
| Day 2 | ||||
| Push press | 3 | 5 | 80% C&J | |
| Back sqauts | waves 1-1-1 | 4 | 80/90/100% | |
| Short met con | ||||
| Day 3 | ||||
| Clean | 1-1-1-1 | 3 | 70/80/90/100% | |
| Jerk from rack | EMOM | 10 | 85%C%J | |
| L-Holds (rings) | 15sec | 6 | ||
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