Clean 2×3, 2×2, 3×1
1RM Jerk
1RM Push Press
Big complex
SA DB Row 3x8e
SA Band Low Row (attach low on rack) 3x8e
SA DB Chest Press 3x8e
MB Pushup Roll across 3x8e
Coaches choice core circuit
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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 …
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
Jerk 3×2, 4×1 (work up to heavy single)
Clean Pull 5×2 (up to 105-110% of clean max)
BB Strict OH Press 4×6
DB Incline Bench Prone Row 4×8 (face down on incline bench, 2 DB’s)
Partner Leg Throws 2×12
Partner …
Snatch Pull + Snatch + OH Squat 4×1+2+1
Snatch 3×2, 3×1 EMOM @ final weight
BB Close Grip Bench press 4×10
DB Supinated Curl to Arnold press 3×8
Slider Pikes 3×10
Band External Rotation 2×8
Snatch w/ pause below knee and mid thigh 3×2
Snatch w/ slow first pull 3×1
Snatch 3×1
BB Bench Press 6,6,4,4,2
DB BO Row 4×10
Wtd behind head Sit up (partner hold feet) 3×10
Prone DB OH Y’s 3×10
Clean + Jerk 3×2, 3×1 (work up to heavy single)
Clean 3×1 (continue building to heavy single)
Clean Pull 3×2 (Heavier than cleans)
Burnout Complex: 3x
DB Floor Press x8 (12RM)
(Wtd.) Pushup x8
DB Supine Tri Ext. x8
Band Tricep Ext. …
Clean w/ slow first pull + Jerk w/ pause on dip 4×2+2
Clean + Jerk 5×1
Incline DB Bench Press 4×8
Band Seated Row 4×10
DB Bent Over Back Fly 4×10
Hammer curl 2×12
DB OH Tri ext. 2×12
Hip Snatch + Hang Snatch + Snatch 4×1
Snatch 2×2, 3×1
DB Pullover 3×8
DB/Plate Front Raise 3×10
DB Tricep Kickback 3x8e
Band Bicep Curl 3xFail
SwOly Meet
10′ to warm up Snatch
3 attempts on 2′ Interval to find heaviest weight
10′ to warm up C&J
3 attempts on 2′ Interval to find heaviest weight
BB Tricep skull crusher 3×10
BB Bicep Curl 3×10
V-hold 3x30s
