High Hang Clean + Jerk 3×2+2 (Work on quick extension and quick drop under bar)
Clean + Jerk 6×1
Seated Military Press 4×10
90 Degree Chinup Holds 4×20-25s
Zottman Curl 2×8
Front Raises 2×12
Hang Snatch + Snatch + OH Squat 4×1
7x on 1:15 AHAP
Snatch + OH Squat 1+1
Bench Press work up to 3RM
DB Back Fly + Band Facepull 3x12e
DB Pullover 3×8
1x Pushups max reps in 60″
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20′ Clean + Jerk Max
BB OH Strict Press Max
+ 2 sets max reps at 10-15kg less
2×12 each
Band straight arm pulldown
Band tricep pressdown
Band bicep curl
High Hang Clean + Jerk 3×2
Low Hang Clean + Jerk 3×2
Clean + Jerk 4×1
DB Strict OH Press 3×8
DB Upright Row 3×8 (same weight, right into it)
DB Lateral Raise 3×8 (lighter, right into it)
Pair above complex …
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Lift off to knee + lift off to power position + clean + Jerk 3×1+1+1+2
Clean + Jerk 2×2, 2×1
Clean Panda Pull 4×2
.
DB incline Press 2×8, 2×6
Band straight arm pulldown 3×10
DB back Fly 3×10
.
BB reverse curl …
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High Hang Clean + Low Hang Clean + Clean + Jerk 4×1+1+1+2
Clean + Jerk 4×1
DB Incline Bench Row (prone) 4×10
DB Arnold Press 4×8
Bench (box) Dip 4×12 (add weight to lap)
GFB Friday 2x to Failure
EZ Curl …
20′ Snatch Max
Superset
BB Bent Over Row 4×10
DB Bent Over Back Fly 4×10
Standing Band External Rotation 4×10
Hanging Abs 2x
Side Crunch + Middle Crunch + Side Crunch x4e
Band Tricep Pushdowns 2×15
Snatch 4×2 Building up
Snatch 8×1 EMOM @85%+
Snatch Balance + OH Squat 4×1 (try to work at 100% of snatch max)
Incline DB Press 2×10, 2×8
Straight Arm Band Pulldown 4×12
Extended Plank 3x25s
GFB Friday
SA DB Tricep Kickback 2x12e
Hammer …
High Hang Clean + Low Hang Clean + Clean + Jerk 4×1+1+1+2
Clean + Jerk 4×1
SA Band Low Row 3x12e (standing w/ band attached low)
Heavy Banded Pushup x10 + Pushup x8 (3 sets)
Shoulder flexion/thoracic extension stretch …
High Hang Clean + Low Hang Clean + Clean + Jerk 4×1+1+1+2
Clean + Jerk 4×1
Incline DB Press 2×10, 2×8
Straight Arm Band Pulldown 4×12
Extended Plank 3x25s
GFB Friday
Band Speed Curls 2×20 (stand on band)
Band Tricep pushdown 2×20
