Clean 2×3, 4×2
Sets 1-2: Hang AK
Sets 3-4: Hang BK
Sets 5-6: Floor
(All reps should be full/squat cleans)

Split Jerk (2s Pause in Catch) 2×3, 3×2

Seated Arnold’s Press 3×8-10e
Push Up 3×8-10
Zottman Curls 3×8-12

3-Position Clean Complex – 5 Sets:
1 Clean (from Floor)
1 Hang Clean AK
1 Hang Clean BK
(All reps should be full/squat cleans)

Power Jerk + Split Jerk 6×1+1

Seated Arnold Press 3×8-10e
Push Up 3×8-10
Zottman Curls 3×8-12

Clean Complex – 5 Sets:
1 Clean Pull
1 Hang Clean AK
1 Hang Clean BK
1 Clean (from floor)

Push Press + Power Jerk 3×3+1

Wtd. Push-ups 3×8-12
Barbell Rollouts 3×8-12

15’ build to a 1RM Snatch (Benchmark)

4 Giant Sets (Rest 30” between movements and 90” after each set):
Lying DB Chest Fly x10
Standing DB Lateral Raise x10
DB Staggered Stance RDL x8e

Snatch 4×2, 3×1 E2MOM

BTN Snatch Grip Push Press + OHS 3×3+1

3 Sets:
½ Kneeling KB Bottom up Press x 6-8e
Dual DB RDL x 6
Hollow Hold x 0:20 (Wtd if possible)

Hang Snatch BK + Snatch 2×2+1, 4×1+1

Dive-Bomber Push-ups 4×6-12
Snatch Pull 5, 4, 3

3 Giant Sets (Rest 30” between movements and 90” after each set):
Lying DB Chest Fly x10
Standing DB Lateral Raise x10
DB Staggered Stance RDL x8e

Hang Snatch 2×3, 4×2
Sets 1-2: From Hip
Sets 3-4: From Mid-Thigh
Sets 5-6: From Below the Knee

Snatch Pull 5, 4, 3

3 Giant Sets (Rest 30” between movements and 90” after each set)
10-12 BB Skull Crushers
10-12 See Saw DB Bench Press
12-15 DB OH […]

3-Position Hang Snatch 6×1+1+1
Rep 1: from Hip
Rep 2: from AK
Rep 3: from BK

Floating Snatch Pull 3×5

3 Giant Sets:
10 Supinated BB BO Rows 3×10
12e Plate Russian Twists
Max Reps Push-ups (easy button on top of 5kg plate)
See if we can beat last […]