Beginner Microcycle Warm up Pos. Primer Drill Day 1 Day 2 Day 3 Day 4 3 rounds (very light) 3 rounds (very light) 3 rounds (very light) 3 rounds (very light) 20 lunges 15 RDL 10 Press 5 sets of 3+3 Snatch Press in The Squat Snatch Balance 5 sets of 1 10 Goblet Squats 10 Weighted Sit ups 10 Bent Rows 5 sets of 5 reps 20 meter DB overhead carry 30 second Plank 10 Banded Good morning 5 sets of 5 10 Thruster 20 Calf Raise 1 min deep squat 5 sets of 5 Tall Clean Heavy Jerk Dips Sotts Press 5 sets of 1 5 sets of 1 5 sets of 1 Tempo Snatch No Foot Movement Clean Pause in Dip Split Jerk Choice (1 second pause) (For your specific needs) 8 sets of 1 5 sets of 1 Snatch 5 sets of 1 Clean and Jerk 5 sets of 5 (take 3 seconds on pull from (Start with feet at catch width) floor to above knee then go) 8 sets of 1 8 sets of 1 Work Supp. Snatch Clean Split Jerk 5 sets of 5 5 sets of 5 5 sets of 5 Full Depth Pause Back Squat Full Depth OH squat w/ Pause Full Depth Front Squat Push Press Clean Deadlift