WEEK 1

A. Power clean and jerk
3×3 @ 40%
1×2 @ 60%
1×1 @ 70%
1×1 @ 80%
3×1 @ 90%

B. Power snatch
3×3 @ 40%
1×1 @ 50%
1×1 @ 60%
1×1 @ 70%
1×1 @ 80%
3×1 @ 90%

C. Front squat
1×2 @ 50%
1×2 @ 70%
1×2 @ 80%
1×2 @ 90%
3×1 @ 95%

D. Power snatch + 2 squat snatches + 2 overhead squats
4 sets @ 75% of Max power snatch

E. Snatch pull
4×3 @ 75% of Max power snatch + 40/20kg

A. Front squat
2×3 @ 40%
2×2 @ 60%
2×2 @ 80%
2×1 @ 95%

B. Squat clean and jerk
4×2 @ 40%
1×1 @ 60%
1×1 @ 70%
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%

C. Squat snatch
3×2 @ 40%
1×1 @ 50%
1×1 @ 60%
1×1 @ 70%
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%

D. Back squat (start from 70% of Max back squat)
1×1 @ 70%
1×1 @ 85%
3×1 @ 95%

A. Front squat
3×4 @ 50%
2×2 @ 70%
2×2 @ 90%

B. 2 power snatches +1 hang power snatch
2 sets @ 45%
1 set @ 65%
5 sets @ 85%
(% of Max power snatch)

C. Power clean + hang power clean + 3 push jerks
2 sets @ 50%
1 set @ 70%
4 sets @ 85%
(% of Max power clean)

D. Clean pull
1×2 @ 60%
1×2 @ 80%
4×1 @ 95%

WEEK 2

A. Front squat
2×3 @ 40%
2×3 @ 60%
2×3 @ 80%
1×2 @ 85%

B. Squat snatch
1×3 @ 50%
1×2 @ 60%
1×1 @ 70%
1×1 @ 75%
1×1 @ 80%
1×1 @ 85%
1×1 @ 90%

C. Squat clean and  jerk
2×2 @ 40%
2×2 @ 60%
1×2 @ 70%
1×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%

A. Power clean and jerk
1×2 @ 40%
1×2 @ 50%
1×2 @ 70%
1×2 @ 80%
1×2 @ 90%
2×1 @ 95%

B. Power snatch
3×4 @ 40%
1×2 @ 70%
1×2 @ 85%
3×1 @ 95%

C. Back squat
1×1 @ 50%
1×1 @ 70%
4×1 @ 90%

A. Hang squat snatch
3×2 @ 40%
1×2 @ 60%
1×1 @ 70%
1×1 @ 80%
2×1 @ 90%
2×1 @ 95%

B. Hang squat clean and jerk
2×2 @ 40%
2×2 @ 60%
1×1 @ 80%
1×1 @ 85%
1×1 @ 90%
3×1 @ 95%

C. Front squat
4×2 @ 95% of hang squat clean + 25kg

WEEK 3

A. Back squat
2×3 @ 40%
1×1 @ 60%
1×1 @ 70%
3×1 @ 80%

B. Power clean and jerk
4×2 @ 40%
1×1 @ 60%
1×1 @ 70%
1×1 @ 80%
1×1 @ 85%

C. Power snatch 
2×2 @ 40%
1×1 @ 60%
1×1 @ 70%
2×1 @ 80%

A. Squat snatch
2×2 @ 40%
2×2 @ 50%
1×1 @ 70%
5×1 @ 75%

B. Squat clean and jerk
2×2 @ 40%
2×2 @ 55%
1×1 @ 75%
4×1 @ 80%

C. Back squat (start from 70% of Max back squat)
2×1 @ 70%
2×1 @ 80%

A. Hang power snatch
2×1 @ 40%
1×1 @ 50%
1×1 @ 60%
1×1 @ 70%

B. Hang power clean and jerk
2×1 @ 40%
1×1 @ 50%
1×1 @ 60%
1×1 @ 70%

C. Back squat
2×1 @ 50%
2×1 @ 65%

Week 1.
The goal of this week is to continue working on your strength and power using high percentages. As you build up to heavy singles or doubles take sufficient rest (2+minutes between sets) and ensure successful lifts. The exercise routines (complexes) will help you remain functional on a more CrossFit familiar framework, focus on smoothly pushing through each complex and perform proper lifts rather than struggle to achieve a heavy load.

Week 2.
During this week the percentages on the purely strength related exercises will be reducing while on the technically focused exercises they will remain high. This way we initiate the tapering-off process, while at the same time maintaining a fully active neuromuscular system. Take sufficient rest (2+ minutes, between sets) and perform explosive and technical lifts.

Week 3.
This is the tapering-off week. You will be asked to perform single lifts and the
percentages you will use will reach a maximum of 80-85% on each of the exercises. In this final leg, we off-load, and focus on preparing the body for competition. In other words, the focus of this week is the recovery of the neuromuscular system.