Jerk - 70% x 3 x 2, 75% x 3 x 3
Push Press - 80% x 4 x 3, 85% x 3
Snatch High-Pull - 75% (of snatch) x 5 x 4
5 rounds; no rest:
90 sec jump rope
12 KB snatch/arm

Back Squat - 70% x 10 x 3
Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3 x 3
Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 2, 95% x 3 x 2
Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1+2 x 2, 70% x 1+2 x 2
Week 2 of 4 (6 of 12)

Rest day.

Back Squat - 80% x 3 x 8
Snatch - 70% x 3 x 2, 75% x 2 x 3
Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
4 sets; no rest:
2 min jump rope
20 KB swings

Rest day.

Power Snatch - 65% x 3 x 4
Power Clean + Power Jerk - 65% (of PC) x 3 x 4
Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3
5 sets; no rest:
8 pull-ups
8 ring push-ups

Back Squat - 75% x 5 x 5
Block Clean (knee) - 70% x 3 x 5
Clean Pull on 2" Riser - 90% (of clean) x 3 x 4
SLDL - 60% (of back squat) x 5 x 3

Jerk - 70% x 3 x 5
Push Press - 75% x 5 x 2, 80% x 4 x 2
Snatch High-Pull - 70% x 5 x 2, 75% x 5 x 2
4 sets; no rest:
400 m row
10 1-arm KB clean + press/arm

Back Squat - 65% x 10 x 3
Block Snatch (knee) - 70% x 3 x 5
Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 4
Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1 +2 x 4
This is really a continuation of the previous 4 weeks in a 12 week cycle, but can be a standalone 4-week training block as well.

Week 1 of 4 (5 of 12)

Rest day.

Back Squat - test max
Snatch - heavy single
Clean & Jerk - heavy single
Don't expect snatch and clean & jerk PRs today. Do what you can, and if you don't break 80%, throw in a few more singles between 70-80%.

Rest day.

Hang Power Snatch - 60% x 1 x 5
Hang Power Clean & Power Jerk - 60% x 1 x 5
Box Jump - 3 x 3

3 sets; no rest:
15 pull-ups
10 1-arm KB press/arm

Snatch - 60% x 1 x 5
Clean & Jerk - 60% x 1 x 5
Back Squat - 40% x 2 x 3 (focus on acceleration up)
Squat jump - 3 x 3

Power Snatch - 60% x 1 x 4, 70% x 1 x 3
Power Clean & Power Jerk - 60% x 1 x 4, 70% x 1 x 3
Squat jump - 3 x 3

3 sets; no rest:
10 DB row/arm
10 1-arm DB bench press/arm

Snatch - 60% x 2 x 5
Clean & Jerk - 60% x 1 x 5
Back squat - 50% x 2 x 3 (focus on acceleration up)
This will be a very light and easy week in preparation for max back squat testing on Saturday.

Week 4 of 4 (4 of 12)

Rest day.

Snatch - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
Clean & Jerk - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
Back Squat - 88% x 3 x 8 (up wt on last set if you feel good)
Snatch High-Pull - 75% (of snatch) x 3 x 3

Rest day.

Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 3
Power Clean - 65% x 3, 70% x 3 x 2, 75% x 3
Power Jerk - 65% x 3, 70% x 3 x 2, 75% x 3
Snatch High-Pull - 75% (of snatch) x 5 x 3

5 (2-4-6 rep) ladders (60 total reps):
Chin-up
Dips

Back Squat - 83% x 5 x 5 (up wt on last set if you feel good - no failed reps)
Block (or hang) clean (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
Halting Clean Deadlift (upper thigh) - 85% x 3 x 3
SLDL - 65% (of back squat) x 5, 70% x 5 x 3

Jerk behind the neck - 75% x 3 x 3, 80% x 3 x 2 (up wt on last set if you feel good)
Push Press - 75% x 5, 80% x 5 x 2, 85% x 5
Jerk Dip Squat - 85% (of jerk) x 5 x 3

For 5 min:
5 1-arm KB swing/arm
5 1-arm KB clean & push press/arm
5 1-arm KB snatch/arm

Back Squat - 73% x 10 x 3 (up wt on last set if you can - no failed reps)
Block (or hang) snatch (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
Halting Snatch Deadlift (hip) - 85% x 3 x 3
Overhead Squat - 70% x 3 x 5 (up wt on last 2 sets if you feel good)

Week 3 of 4 (3 of 12)

Rest day.