| Exercise | Sets x Reps | Rest Time | Exercise Description |
| Snatch Technique Practice - Snatch Grip Deadlifts | 3-4 x 5 | 90 seconds | Focus on proper snatch grip and explosive hip extension. |
| Back Squat | 3 x 6 | 2-3 minutes | Build leg strength and reinforce proper squatting technique. |
| Overhead Press | 3 x 8 | 2 minutes | Develop shoulder stability and pressing strength. |
| Core Exercise (Choose one) | 3 x 10-12 | 60 seconds | Target core muscles for stability and strength. |
| Stretching Routine |
| Quadriceps Stretch | Stand tall and pull one foot towards your glutes. | 20-30 seconds per leg |
| Hamstring Stretch | Sit on the ground with one leg extended and reach forward towards your toes. | 20-30 seconds per leg |
| Hip Flexor Stretch | Lunge forward with one leg, keeping your back straight and pelvis tucked under. | 20-30 seconds per leg |
| Shoulder Stretch | Bring one arm across your chest and gently pull it towards your body. | 20-30 seconds per side |
| Chest Stretch | Stand near a wall, place your hand on it at shoulder level and rotate your body away. | 20-30 seconds per side |
| Triceps Stretch | Extend one arm overhead, bend it at the elbow, and gently pull the elbow with your other hand. | 20-30 seconds per side |
| Lower Back Stretch | Lie on your back and pull your knees towards your chest. | 20-30 seconds |
| Calf Stretch | Stand facing a wall, place one foot behind you with the heel on the ground, and lean forward. | 20-30 seconds per leg |
| Exercise | Sets x Reps | Rest Time | Exercise Description |
| Clean and Jerk Technique Practice - Clean Grip Deadlifts | 3-4 x 5 | 90 seconds | Emphasize clean grip and explosive triple extension. |
| Front Squat | 3 x 6 | 2-3 minutes | Strengthen the legs and work on maintaining an upright torso. |
| Romanian Deadlift | 3 x 8 | 2 minutes | Focus on the hip hinge movement pattern and posterior chain strength. |
| Upper Body Pull (Choose one) | 3 x 8-10 | 60 seconds | Strengthen the back and improve pulling mechanics. |
| Stretching Routine |
| Quadriceps Stretch | Stand tall and pull one foot towards your glutes. | 20-30 seconds per leg |
| Hamstring Stretch | Sit on the ground with one leg extended and reach forward towards your toes. | 20-30 seconds per leg |
| Hip Flexor Stretch | Lunge forward with one leg, keeping your back straight and pelvis tucked under. | 20-30 seconds per leg |
| Shoulder Stretch | Bring one arm across your chest and gently pull it towards your body. | 20-30 seconds per side |
| Chest Stretch | Stand near a wall, place your hand on it at shoulder level and rotate your body away. | 20-30 seconds per side |
| Triceps Stretch | Extend one arm overhead, bend it at the elbow, and gently pull the elbow with your other hand. | 20-30 seconds per side |
| Lower Back Stretch | Lie on your back and pull your knees towards your chest. | 20-30 seconds |
| Calf Stretch | Stand facing a wall, place one foot behind you with the heel on the ground, and lean forward. | 20-30 seconds per leg |
| Exercise | Sets x Reps | Rest Time | Exercise Description |
| Snatch and Clean and Jerk Technique Practice | 3-4 x 3 | 90 seconds | Perform full lifts with lighter weights to practice technique and timing. |
| Overhead Squat | 3 x 6 | 2-3 minutes | Improve flexibility, balance, and stability in the overhead position. |
| Push Press | 3 x 8 | 2 minutes | Develop explosive power and shoulder strength for the jerk. |
| Core Exercise (Choose one) | 3 x 10-12 | 60 seconds | Engage core muscles for stability and strength. |
| Stretching Routine |
| Quadriceps Stretch | Stand tall and pull one foot towards your glutes. | 20-30 seconds per leg |
| Hamstring Stretch | Sit on the ground with one leg extended and reach forward towards your toes. | 20-30 seconds per leg |
| Hip Flexor Stretch | Lunge forward with one leg, keeping your back straight and pelvis tucked under. | 20-30 seconds per leg |
| Shoulder Stretch | Bring one arm across your chest and gently pull it towards your body. | 20-30 seconds per side |
| Chest Stretch | Stand near a wall, place your hand on it at shoulder level and rotate your body away. | 20-30 seconds per side |
| Triceps Stretch | Extend one arm overhead, bend it at the elbow, and gently pull the elbow with your other hand. | 20-30 seconds per side |
| Lower Back Stretch | Lie on your back and pull your knees towards your chest. | 20-30 seconds |
| Calf Stretch | Stand facing a wall, place one foot behind you with the heel on the ground, and lean forward. | 20-30 seconds per leg |
| Exercise | Sets x Reps | Rest Time | Exercise Description |
| Snatch | Work up to heavy singles or doubles | 2-3 minutes | Focus on solid technique and speed with heavier loads. |
| Clean and Jerk | Work up to heavy singles or doubles | 2-3 minutes | Emphasize power, stability, and technique with heavier weights. |
| Front Squat | 3 x 5 | 2-3 minutes | Build leg strength and reinforce proper front rack positioning. |
| Push Press | 3 x 6 | 2 minutes | Develop explosive power for the jerk and overhead strength. |
| Pulling Exercise (Choose one) | 3 x 6-8 | 60 seconds | Strengthen back and pulling muscles for improved performance. |
| Stretching Routine |
| Quadriceps Stretch | Stand tall and pull one foot towards your glutes. | 20-30 seconds per leg |
| Hamstring Stretch | Sit on the ground with one leg extended and reach forward towards your toes. | 20-30 seconds per leg |
| Hip Flexor Stretch | Lunge forward with one leg, keeping your back straight and pelvis tucked under. | 20-30 seconds per leg |
| Shoulder Stretch | Bring one arm across your chest and gently pull it towards your body. | 20-30 seconds per side |
| Chest Stretch | Stand near a wall, place your hand on it at shoulder level and rotate your body away. | 20-30 seconds per side |
| Triceps Stretch | Extend one arm overhead, bend it at the elbow, and gently pull the elbow with your other hand. | 20-30 seconds per side |
| Lower Back Stretch | Lie on your back and pull your knees towards your chest. | 20-30 seconds |
| Calf Stretch | Stand facing a wall, place one foot behind you with the heel on the ground, and lean forward. | 20-30 seconds per leg |
| Exercise | Sets x Reps | Rest Time | Exercise Description |
| Snatch | Work up to heavy singles or doubles | 2-3 minutes | Focus on solid technique and speed with heavier loads. |
| Clean and Jerk | Work up to heavy singles or doubles | 2-3 minutes | Emphasize power, stability, and technique with heavier weights. |
| Back Squat | 3 x 5 | 2-3 minutes | Build leg strength and reinforce proper squatting technique. |
| Push Press | 3 x 6 | 2 minutes | Develop explosive power for the jerk and overhead strength. |
| Pulling Exercise (Choose one) | 3 x 6-8 | 60 seconds | Strengthen back and pulling muscles for improved performance. |
| Stretching Routine |
| Quadriceps Stretch | Stand tall and pull one foot towards your glutes. | 20-30 seconds per leg |
| Hamstring Stretch | Sit on the ground with one leg extended and reach forward towards your toes. | 20-30 seconds per leg |
| Hip Flexor Stretch | Lunge forward with one leg, keeping your back straight and pelvis tucked under. | 20-30 seconds per leg |
| Shoulder Stretch | Bring one arm across your chest and gently pull it towards your body. | 20-30 seconds per side |
| Chest Stretch | Stand near a wall, place your hand on it at shoulder level and rotate your body away. | 20-30 seconds per side |
| Triceps Stretch | Extend one arm overhead, bend it at the elbow, and gently pull the elbow with your other hand. | 20-30 seconds per side |
| Lower Back Stretch | Lie on your back and pull your knees towards your chest. | 20-30 seconds |
| Calf Stretch | Stand facing a wall, place one foot behind you with the heel on the ground, and lean forward. | 20-30 seconds per leg |
| Exercise | Sets x Reps | Rest Time | Exercise Description |
| Snatch | Work up to heavy singles or doubles | 2-3 minutes | Focus on solid technique and speed with heavier loads. |
| Clean and Jerk | Work up to heavy singles or doubles | 2-3 minutes | Emphasize power, stability, and technique with heavier weights. |
| Overhead Squat | 3 x 5 | 2-3 minutes | Improve flexibility, balance, and stability in the overhead position. |
| Push Press | 3 x 6 | 2 minutes | Develop explosive power for the jerk and overhead strength. |
| Pulling Exercise (Choose one) | 3 x 6-8 | 60 seconds | Strengthen back and pulling muscles for improved performance. |
| Stretching Routine |
| Quadriceps Stretch | Stand tall and pull one foot towards your glutes. | 20-30 seconds per leg |
| Hamstring Stretch | Sit on the ground with one leg extended and reach forward towards your toes. | 20-30 seconds per leg |
| Hip Flexor Stretch | Lunge forward with one leg, keeping your back straight and pelvis tucked under. | 20-30 seconds per leg |
| Shoulder Stretch | Bring one arm across your chest and gently pull it towards your body. | 20-30 seconds per side |
| Chest Stretch | Stand near a wall, place your hand on it at shoulder level and rotate your body away. | 20-30 seconds per side |
| Triceps Stretch | Extend one arm overhead, bend it at the elbow, and gently pull the elbow with your other hand. | 20-30 seconds per side |
| Lower Back Stretch | Lie on your back and pull your knees towards your chest. | 20-30 seconds |
| Calf Stretch | Stand facing a wall, place one foot behind you with the heel on the ground, and lean forward. | 20-30 seconds per leg |