Rack Front Squat Rumanian Pull Group 1 Group / Jerk Snatch Pull Front Squat Group 1 Group / Power Snatch Clean Pull Back Squat Group / Group 2 Sit Ups Leg Raises Crunches Group / Pull Back Squat Group 1 Group 2 Group / Squat Rumanian Pull Group 1 Group 2 Group / Bench Press Press Behind Neck Dumbell Press / Rack Front Squat Rumanian Pulls Group 1 Group / Snatch Snatch Balance Clean Pull Back Squat Group / Group 1 Group 2 Group / Front Squat Good Morning Group 1 Group / Pull Front Squat Group 1 Group 2 Group / Jerk Snatch Pull Front Squat Good Morning Group / Balance Clean Pull Back Squat Group 1 Group / Snatch Clean Pull Back Squat Group 1 Group / Squat Good Morning Group 1 Group 2 Group / Pull Front Squat Good Morning Group 1 Group / Morning Group 1 Group 2 Group 3 Group / /
Intermediate level 3 days a week for 12 weeks before competition Ian Moir NOTES ON USING THE PROGRAM Daily schedule This program is designed for three days training per week, and extends over twelve