Week 1 - Wave 1

Session 1

Back Squat - 5x5 @70% of most recent 1RM
Hang Snatch - 4-4-4-4-4 - aim to max out on the final work set
Snatch Pull + Snatch Deadlift - 3+1 @80% x 5 sets
Snatch Grip Pendlay Rows - 3x12
Single Leg DB Deadlift - 3x12 (each leg)

Session 2

Front Squat - 10x2 @70% - rest 60s between sets
Hang Clean - 4-4-4-4-4 - aim to max out on the final work set
Clean Pull + Clean Deadlift - 3+1@80% x 5 sets
Pull-Ups - 3x12
Weighted Plank - 5x60s

Session 3

Jerk - 4-4-4-4-4 - aim to max out on the final work set
Dip Squat - 3x12 - heavy
Push Press - 3x12
Dumbbell Arnold Press 3x12
Dumbbell Side Raises - 3x12
Hanging Leg Lifts - 3x12

Session 4
Back Squat - 5RM
Power Snatch + OHS - 4+4 RM
Power Clean + FS - 4+4 RM
Dumbbell Shrugs - 3x12