Two Day O-Lifting workout

Day 1
Hang Snatch/Snatch/Snatch
15 2x3
20 1x3
30 2x3

hang clean/clean/clean
65lb 1x3
75 2x3
85 2x3
95 3x1

Snatch High Pull
45 2x3

Front Squats
95 lb
3x3

Day Two:
Snatch (Thigh, Knee, shin)
15 lb 2x3
20 lb 1x3
25 lb 1x3
30 lb 2x3

Clean (Thigh, Knee, shin)
65lbs 1x3
75 2x3
85 2x3
95 3x1

Deadlift 100 lb
3x3

Motto

"Do as much quality work as possible while being as fresh as possible" -- Vladimir Zatsiorsky



This motto is about not force your body to maximal effort, but "practice" a movement to about half of your personal record. For example, do half the reps you would be able to do if you put your entire heart into it. If you practice in this way, you will find that you're able to do a lot more than you expect.

This is based on the exercise being practiced often. Try doing a pullup every time you go into a certain room. You'll find you've done 25 or so every day at this pace. Then one day, you'll find that you can do 20 consecutive pullups no problem.