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)

E90” x 6 sets (1+1)
*Pause Snatch + Power Snatch
*Pause 3 seconds at knee on the pull

Snatch Pull 5×5

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)

15’ Build to Clean & Jerk 1RM

Heels-Elevated Goblet Squat 3×15
Toes-Elevated RDL 3×15
Wtd. Sit-ups 3×15

DB Lateral Raises 3×8
DB Upright Rows 3×12
DB Bent-Over Ski Raises 3×15

Clean + Jerk 2×3+3, 3×2+2

Snatch Grip RDL 3×7
KB Dead Bug 3×8-10e

KB Upright Row 3×10-15
KB OH Tricep Ext. 3×10-15
Seated Leg Lifts over KB 3×30”

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

DB KOT Split Squat 3x8e
(Aim for maximum ROM. Elevate front foot if necessary.)
Landmine Rotations 3x10e
DB OH Tricep […]

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

Push Up 3×8-10 (Wtd if possible)
Barbell Rollouts 3×8-12

Plate Halos 2x8e
Band Pull-aparts 2×20

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

Push Up 3×8-10 (Wtd Optional)
Barbell Rollouts 3×8-12

Lateral Raise 3×10-15
Bent Over DB Reverse Fly 3×10-15

15’ Build to Snatch 1RM (Benchmark)

Clean Pull 3×3

KB Gorilla Rows 4×8-12e
Heels-Elevated Goblet Squat 4×8-12
Hollow Pullover (or Dead Bug Pullover) 3×12