Snatch 3×2, 3×1 Building up to ~90%
Snatch 4×1 EMOM at ~90%
Snatch Grip Deadlift to just above knee 4×3 @100+%
DB Chest fly 4×8
Band Straight Arm Pulldown 4×12
Coaches call 4′ continuous abs
Read More →
Snatch Pull + Hang Snatch + OH Squat 3×1
Snatch 2×2, 4×1
Wtd. Pushup Drop Sets 3×8+8+8 (ex. blue, yellow, green)
Hammer Curl Drop Sets 3×6+6+6
Band Sit up 3×12 (band held at neck and attached to rack, partner …
Read More →
20′ Clean + Jerk Max (If you max early, hit singles at 90%) (record for ZP)
BB Behind the Neck Press 3×10
DB SA Row Half Reps (top half of rep) 3x12e
Hanging Side Crunch 3x10e
DB Lateral Raise …
Read More →
Take 6 sets to work up to Daily Snatch Max
Cut 5-10% and hit 3×1
Bench Press 5×5
Seated Band Row 4×10
Choice Bi’s + Tri’s
Read More →
Take 6 sets to find Clean + Jerk Daily Max
Drop 5-10% and hit 3×1
Incline Chest Fly 4×10
Band Pull-apart 4×10
DB SA OH Holds 2x30s each (Heavy DB)
Weigted Abs 2x amrap
Snatch 3×2 (Warm up)
Snatch EMOM 10×1
Close Grip Bench Press 2×8, 2×6
Bent Over Back Fly 3×10
Supine DB Pullover 3×10
Band Palof Rotations 3x8e
Clean w/ Pause at knee + Clean + Jerk w/ pause + Jerk 3×1
Clean + Jerk 6×1
SA Landmine Press 4x8e
Weighted Sit up 4×12
Bent Over Y-Raise 3×10
Band Tricep Pushdown 3×15
Block Clean + Jerk 3×2, 7×1
Block Clean Pull 4×2
Seated Arnold Press 4×8
DB Row + Drop Set 3×8+8+6
Choice Arms
Choice Abs
Snatch Pull + Power Snatch + Snatch 4×1
Snatch 5×1
DB Chest Fly 3×10
DB Lateral Raises 3×10
DB Back Fly 3×10
BB Bicep Curl 2x Failure
Slow Triangle Pushups to Failure + Fast reps to Failure 2x
Snatch 3×2 Warm up
EMOM Snatch + Snatch Pull 8×1+1
DB JM Press 4×8
Seated Band Row 4×12
Hanging Side Crunch 4x8e
Choice Curls 1x Fail
Choice Shoulders 1x Fail
