Hang Snatch 6×3
Sets 1-2: From Hip
Sets 3-4: From AK
Sets 5-6: From BK

Snatch Balance 5, 4, 3

DB Incline Bench Press 4×8-12
Chin-ups 4×8-12 (Use assistance as necessary to achieve the volume)

Snatch Complex – 5 Sets:
1 Hang Snatch (Hip)
1 Hang Snatch (AK)
1 Hang Snatch (BK)

BTN Snatch Push Press + OH Squat 3×3+3

SA DB Incline Bench Press 4x8e
Chin-ups 4×6-10 (Use assisted variations as necessary to achieve the volume)

15’ Build to 1RM Clean & Jerk

½ Kneeling SA Landmine Press 4x8e
DB Bent Over Row 4×8-12

Wtd. Sit-ups 3×10-15
DB Side Bends 3×10-15e

Clean & Jerk 4×2, 3×1

L Chin-ups 3×4-8
Split Squat 3x5e

Shoulders & Abs – 3 Giant Sets:
10 KB Hollow Pullovers
15 KB Upright Rows
20 Underhand Band Pull-aparts

Clean & Jerk 7×2

L Chin-ups 3×4-8
Split Squat 3x7e

Shoulders & Abs – 3 Giant Sets:
10e KB Dead Bugs
15 KB Upright Rows
20 Band Pull-aparts

Clean + Hang Clean (Mid-Shin) 3×1+2, 3×1+1

Jerk + BTN Jerk 3×2+1, 3×1+1

Leg Pump Superset – 3 Sets
8e DB KOT Split Squats
12 Toes Elevated BB RDL

Clean Complex – 5 Sets
1 Clean Pull
1 Hang Clean Pull (Mid-Shin)
2 Hang Cleans (Mid-Shin)
Jerk Complex – 5 Sets
1 Jerk
2 BTN Jerks
Leg Pump Superset – 3 Sets
10e DB KOT Split Squats
15 BB Good Mornings

Pause Clean Complex – 5 Sets
1 Clean Deadlift
1 Hang Clean Pull (3s Pause BK)
2 Hang Cleans (3s Pause BK)
Behind the Neck Jerk Complex – 5 Sets
1 BTN Push Press
2 BTN Jerks
Leg Pump Superset – 3 Sets
15 Heels Elevated Goblet Squat
15 […]