Clean 3×2, 4×1
Jerk 2×2, 3×1
2x Superset
Wtd Pushup x10 (heavy)
Bench Dip x10
DB Lying Skull Crusher x10
2x Superset
BB Underhand BO Row x10
Bench Incline DB Curl x10
EZ Bar Reverse Curl x10
Clean + Jerk 3×2, 6×1
Bench Press x8, 6, 6, 4
Band Face pull 3×15
DB Pullover 3×8
DB Tricep Kickback 3x8e
Snatch Pull + Hang Snatch + OH Squat 2×1+1+2
Snatch w/ Pause below knee 2×1
Snatch 4×1
Wtd Bench Dips (plate on lap) 3×12
DB Incline Fly 3×10
Plate Front Raise (finish OH) 2×12
Hammer Curl 2×10
Hip Clean + Jerk 3×2+2 (Work on quick extension and quick drop under bar)
Clean + Jerk 5×1
Seated Military Press 4×10
90 Degree Chinup Holds 4×20-25s
Zottman Curl 2×8
Front Raises 2×12
Snatch + Snatch Balance 3×2+1 (relatively light)
Snatch 5×1
DB Shrugs 4×10
DB Flies 4×8
DB Tricep Kickback 4x8e
Core Series
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Clean w/ pause at knee + Jerk w/ Pause at Dip 3×2
Clean + Jerk 5×1
Prone Incline DB Row 4x8e
Incline DB Chest Fly 4×8
Band Facepull Low to high 3×12
Core + Curls
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20′ Clean + Jerk Max
Bench Press Max reps @ (Rx+ 100kg)(Rx 80/50kg)(Scaled 65/35kg)
Should be a weight you can get 8+
Do ~3 Warm up sets
DB Row 1 set of 8 with 2 immediate Drop sets of …
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Snatch DL to knee + Snatch Pull + Snatch 3×1
Snatch 2×2, 4×1
BB BO Row Underhand grip 4×8
Weighted Pushup 1x Fail Wide, 1x Fail Regular, 1x Fail Narrow
Band Sit up 2×15 (attach band to rack, hold …
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Snatch + OH Squat 3×2+1
Snatch 5×1
Bench Press x10,8,6,4
SA Band Low Row 4x10e (attach low on rack, standing staggered stance)
DB Bicep Curl “run the rack” for GFB Friday
Core series if time
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Clean + Jerk 2×2+2, 3×1+1
Clean 3×2
Clean Pull 2×2
DB Shrugs 3×12
BB Upright Row 3×10
Group Pushup Ladder x5 reps
*Everyone stays in a plank the whole time – go down the line doing 1 rep each, then 2 …
