Week 6, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 6, Day 2

Power snatch: 3 singles
Power clean + power jerk: 3 sets of 1 + 3 reps
Front squat: 3 sets of 3 reps

Week 6, Day 1

Snatch: 5 singles
Clean and jerk: 3 singles
Back squat: 3 sets of 5 reps

Week 5, Day 3 (Bad Mother Open)

Snatch: 1RM
Clean and jerk: 1RM

Week 5, Day 2

Josh:
Snatch + OHS: 4 sets of 2 + 2 reps
Clean + power jerk: 4 sets of 2 + 2 reps
Front squat: 3 sets of 3 reps

Ben:
Power snatch: 3 singles
Power clean and jerk: 3 singles
Front squat: 1 set of 3 reps

Week 5, Day 1

Josh:
Snatch + hang snatch (knee) + 2 OHS: 4 sets
2 clean + 2 jerk: 4 sets
Back squat: 3 sets of 5 reps

Ben:
Snatch: 3 singles @ opener
Clean and jerk: 1 single @ opener
Back squat: 1 set of 5 reps

Week 4, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 4, Day 2

Josh:
Snatch + OHS: 3 sets of 2 + 2 reps
Clean + power jerk: 3 sets of 2 + 2 reps
Front squat: 3 sets of 3 reps

Ben:
Power snatch: 5 singles
Power clean + power jerk: 3 singles
Front squat: 3 sets of 3 reps

3 rounds:
Row 250 meters
5 strict pull-ups
10 push-ups
15 weighted sit-ups

Week 4, Day 1

Josh:
Snatch + hang snatch + 2 OHS: 3 sets
2 clean + 2 jerk: 3 sets
Back squat: 3 sets of 5 reps

Ben:
Snatch: 7 singles
Clean and jerk: 5 singles
Back squat: 3 sets of 5 reps

For eight minutes:
10 kettlebell swings
10 kettlebell push-press (each arm)
10 weighted sit-ups

Week 3, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM

Week 3, Day 2

Josh:
Snatch: 3 sets of 3 reps
Clean and jerk: 3 sets of 3 reps
Front squat: 3 sets of 3 reps

Ben:
Power snatch: 3 singles @ 75-85%
Power clean + power jerk: 3 singles @ 75-85%
Front squat: 3 sets of 3 reps

Week 3, Day 1

Josh:
3-position snatch: 5 sets
3-position clean + jerk: 5 sets
Back squat: 3 sets of 5 reps

Ben:
Snatch: 6 singles @ 85-95%
Clean and jerk: 4 singles @ 85-95%
Back squat: 3 sets of 5 reps

Week 2, Day 3

Snatch: 1RM
Clean and jerk: 1RM
Back squat: 5RM