This is a fairly general program, although there is some work specific based on hypothetical technical needs, which can be used as-is or altered to suit the individual athlete.
Week 1
Monday
Snatch – 70% x 2 x 2, 75% x 3 x 2
Snatch Pull – 80% x 5 x 3
Front Squat – 70% x 3 x 3
Wednesday
Halting Snatch Deadlift + Mid-Hang Snatch – 70% x 2 x 5
Snatch Deadlift – 100% x 5 x 3
Muscle Snatch + snatch balance + OHS – 5 x 3
Push Press + Jerk – 60% x 2 x 3
Friday
Clean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2
Clean Pull – 80% x 5 x 3
Back Squat – 75% x 5 x 3
Week 2
Monday
Snatch – 75% x 2 x 2, 80% x 2 x 2
Snatch Pull – 85% x 4 x 3
Front Squat – 75% x 3 x 3
Wednesday
Halting Clean Deadlift + Mid-Hang Clean – 70% x 2 x 5
Clean Deadlift – 100% x 5 x 3
Snatch Balance – 70% x 2 x 3
Jerk – 80% x 2 x 5
Friday
Clean & Jerk – 75% x 3+1 x 2, 80% x 2+1 x 2
Clean Pull – 85% x 4 x 3
Back Squat – 78% x 5 x 3
Week 3
Monday
Snatch – 75% x 3 x 2, 80% x 2, 85% x 2, 90% x 1
Snatch Pull – 90% x 3 x 3
Front Squat – 75% x 3, 80% x 3, 75% x 3
Wednesday
Snatch Deadlift + Mid-Hang Snatch – 75% x 2 x 3
Snatch Deadlift – 105% x 4 x 3
Snatch Balance + OHS – 80% x 2 x 3
Push Press + Jerk – 65% x 2 x 3
Friday
Clean & Jerk – 75% x 3+1 x 2, 80% x 2+1, 85% x 2+1, 90% x 1
Clean Pull – 90% x 3 x 3
Back Squat – 80% x 5 x 3
Week 4
Monday
Snatch – 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
Snatch Pull – 95% x 3 x 3
Front Squat – 75% x 3, 80% x 2, 85% x 2
Wednesday
Clean Deadlift + Mid-Hang Snatch – 75% x 2 x 3
Clean Deadlift – 105% x 4 x 3
OHS – 85% x 2 x 3
Push Press + Jerk – 70% x 2 x 3
Friday
Clean & Jerk – 75% x 3+1, 80% x 2+1, 85% x 1, 90% x 1, 95% x 1
Clean Pull – 95% x 3 x 3
Back Squat – 80% x 5, 85% x 5, 80% x 5
Week 5
Monday
Snatch – 75% x 2, 80% x 2, 85% x 1 x 3
Snatch Pull – 90% x 2 x 3
Front Squat – 80% x 2, 85% x 1, 90% x 1
Wednesday
Power Snatch – 70% x 2 x 5
Power Clean & Jerk – 70% x 2 x 5
Snatch Balance – 80% x 1 x 3
Friday
Clean & Jerk – 75% x 2, 80% x 2, 85% x 1 x 3
Clean Pull – 90% x 2 x 3
Back Squat –85% x 2 x 3
Week 6
Monday
Snatch – 70%x1, 75%x1, 80%x1x2
Clean & Jerk – 70%x1, 75%x1, 80%x1x2
Front Squat – 70%x3, 75%x2, 80%x1
Wednesday
Snatch – 60%x1, 65%x1, 70%x1, 60%x1x3
Clean & Jerk – 60%x1, 65%x1, 70%x1, 60%x1x3
Friday
Snatch – 50% x 1 x 5
Clean & Jerk 50% x 1 x 5