High Hang Clean + Jerk 3×2
Low Hang Clean + Jerk 3×2
Clean + Jerk 4×1
DB Elevator Press 3x8e (upright shoulder press + incline bench + flat bench)(choose challenging weight for 8 Shoulder presses)
DB SA Row w/ …
Clean Pull + Clean + Front Squat 4×1
Clean 4×1
Jerk 5×2
Clap Pushups 4×6-8
MB Supine Chest throws 4×8
Wtd. Sit up 4×10
Band or DB Back fly 4×10
Snatch + OH Squat 4×2+2
Snatch EMOM 8×1 @80-90% (building through the sets)
BB Incline Bench Press 4×8
BB Underhand BO Row 4×8
Supine Hollow Flutter Kicks 3x30s
Prone Superman 3×10
Clean (Pause above knee) + Jerk (Pause on dip) 4×2
Clean + Jerk 4×2+1
DB Lateral Raise 3×10
DB Shrug 3×10
DB Tricep Kickback 3x8e
Eccentric Narrow Pushup 3×5 @5s
Clean Lift off to knee + Clean Pull + Clean 4×1
Clean 4×2
Jerk 3×2, 3×1
Bench Press 5×6
Band Lat Pulldown 4×10
Choice Bi’s + Tri’s 2x Fail
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Snatch w/ slow first Pull 4×2
Snatch 2×2, 2×1
Snatch Balance + OH Squat 4×1+1
3 position Pushup (Narrow, normal, wide) 3×8 at each
Bent Over DB Y-raise 3×8
DB Tricep Extension 3×10
DB Hammer Curl
Clean w/ pause at knee + Jerk 4×2+2
Clean + Jerk 2×2, 3×1
Clean Pull 4×2 (105% of clean)
BB Rollout 4×8
DB Incline Press 4×8
Band Seated Row 4×12
High Hang Clean + Jerk w/ pause 3×2+2
Low Hang Clean + Jerk 3×2+2
Clean + Jerk 4×1
BB Bent over Underhand Drag Rows (45 degree torso, drag bar along thighs) 4×10
DB Arnold Press 4×10
Band Tricep Pushdown 4×12
Snatch 4×2 Build up to 85%
Snatch 5×1 @85-90% on 1:30 Interval
Snatch Deadlift w/ 2s pause at knee 4×2 (100%+ of snatch max)
Bench Press x8,8,6,6,4
BO DB Y-Raise 4×8
Band Pullapart 4×10
Wtd. Sit up 2×12
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Snatch Deadlift to knee + Snatch Pull + Snatch 4×1
Snatch 5×1
DB Chest Fly 3×8
DB Supine Front Raise 3×8
DB Pullover 3×8
Band Tricep Pushdown 3×12
