Clean Pull + Power Clean + Squat Clean 6×1 (work ahap, make the final pull look/feel the same on every rep)
KB/DB Double OH Carry 3x30m (15 + back)
DB SL Hip Thrust 3x10e
EMOM x5 Rounds (start …
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Snatch Pull + Hang Snatch + Snatch 5×1
Snatch EMOM 6×1 @85%
Snatch DL to knee 4×2 (w. 2s pause at knee)
Bench Press 4×10,8,6,4,4
2x
Max Isometric PVC Bicep curl x20s (set up J-hook to put elbow at 90 …
2 Laps Jog
3′ Jump Rope
Dynamic Stretches
15′ Amrap
3-6-9-12-15-18…etc
Cal Row
KB Swing
Wall Ball
10′ Amrap
2-4-6-8-10…etc
Bike Cal
Burpee
20m Turf run reps (2 = 40m, 4 = 80m.. etc)
Ecc Back Squat (5s) + Back Squat 5×1+2 (Last set @85%)
DB Plank Row 4x8e (one hand elevated on a plate, other hand does all 8 rows then switch)
Ring Dip 4×5-7
1-2-3-4-5-6-7-8-9-10
BB Shoulder To OH (45/30kg)
Box Jump …
10′ Pullup Skill Practice (try to practice something you don’t normally do. If you’re still working on strict, practice some kipping swings btw sets. If you have kipping, practice MU drills, etc.)
SL Deadlifts 4x6e (use …
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2 Lap Jog
8′ Dynamic Stretching
20′ Amrap
20 Goblet Squats (24/16kg)
20/16 Cal Row
20 V-ups
20/16 Cal Bike
20 DB Push Presses (30/20lbs)
200 Jump Rope (75 DU)
DB RDL 3×10
Slider Plank Slide backs 3×10
High Hang Power Snatch 2×2
Low Hang Power Snatch 2×2
Power Snatch 2×2
HSPU work
EMOM x4 Rounds
1. Max reps strict (variation that allows 3 or more)
2. Max reps scaled (Variation that allows 8+)
3. Rest
*Try to use same variations …
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Power Clean + Push Jerk 4×2+1 (warm up/build up)
EMOM x5 (try same wt. or slightly heavier than last week – should be easier rep scheme)
Power Clean + Push Jerk 2×1+1 (clean + jerk + clean …
10′ Dynamic Warm up
Power EMOM x5
4e Lunge Jumps + 5 SB Vertical Jump and throws
12’ Amrap
1 mile run + Amrap 5 Burpees + 10 Ab Mat sit ups + 5 MB Slams
right into..
12’ Amrap
2k Row …
Clean + Jerk 5×2 (working up to 80-85%)
C+J EMOM 6×1
DB Chest Fly 3×10
DB Prone Incline Bench Row 3×10
Lying Prone Plate “I” Pulses 3×12
Plate behind head sit up 2-3×10
Hanging Side Crunch 2-3x8e
