High Hang Snatch + Hang Snatch + Snatch 5x”1″
Snatch 3×2
Snatch Liftoff to knee 3×3 (pause at knee)(all 3 sets above heaviest snatch)
Incline DB Bench Press 4×8
Close Grip Pushups 3×8-10
Ez Bar Bicep Curls 3×10
Band ER …
Hang Clean + Clean + Jerk 4×1+1+2
7×1 on 1:15 AHAP
Clean + Jerk
Bench Press 2×6 warm up, 1x8RM, 1x5RM
Seated Band Row 3x Fail
Band Straight Arm Pulldown 3×12
2x
V-up Hold x30s
Superman Hold x30s
Hollow Hold x30s
Rest + …
High Hang Clean + Jerk 3×2
Low Hang Clean + Jerk 3×2
Clean + Jerk 4×1
Complex
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)
DB Bent Over …
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Hang Snatch + Snatch + OH Squat 4×1
7x on 1:15 AHAP
Snatch + OH Squat 1+1
Bench Press 2×6 warm up, 1x10RM, 1x8RM (might be same weight if 10 is hard enough)
DB Back Fly + Band Facepull …
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20′ Clean + Jerk Max
DB Supine Pullover 4×8
BB Bicep Curl 4×10
Diamond Pushup 3×10
Lateral Raises 3×10
High Hang Clean + Jerk w. Pause 3×2
Low Hang Clean + Jerk w. Slow dip 3×2
Clean + Jerk 3×2
Alt. SA DB Floor Press 4x8e (one DB held at top while other presses)
Seated Band Row 4×10
DB …
Snatch 4×2 build up, 3×1 @ 85-90%
Clean + Jerk 4×2 build up, 3×1 @85-90%
Big circuit x4
Underhand grip bent over row x8
DB Bicep curl x10
Close grip bench press x8
Band tri extensions x10
Clean + Jerk 4×2, 3×1
Clean Pull 4×2 (up to 105-110% of clean max)
Strict OH Press 4×6
Slider Plank push-back 3×10
DB Back Fly 4×10
Bicep Curl “run the rack” 1×6 each set (start at a 6RM and drop …
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Hang Snatch Pull + Low Hang Snatch + Snatch 4×1+1+1
Snatch w. pause in receiving position (2s) 2×2, 3×1
Snatch Balance 4×2
Weighted Iso Pushup 4x20s
Iso Inverted Row 4x20s (ring or bar)
Iso Lateral Raise 4x20s
Core Series
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Snatch 3×2, 4×1 up to 3 sets at 85%
Clean + Jerk 3×2, 4×1 up to 2-3 sets at 85%
DB or EZ bar tricep Skull Crusher 3×10
SA Preacher curl 3x10e
Band Facepull 3×10
Slider Pike 3×10
