High Hang Snatch + OH Squat 3×2+2
Hang Snatch 3×2
Snatch 4×1
DB Front Raise + Side Raise 3x8e
DB Lying Tricep, slow down + roll to close grip press 3×8 (heavy)
DB Chest Fly 3×8
Plate Behind sit up 2×10
Flutter …
Block clean (knees) + Jerk 4×2, 4×1
Clean liftoff to pause at knee 4×2 @2s (100+% of daily max)
DB Arnold press 3×8
Seated Band Row 3×10
Slider pikes 3×10
DB side lying ER 2x8e
Hanging Scap Raises 2×10
Snatch Pull + Hang Snatch 4×2+2
Snatch 3×2, 2×1
Big Circuit 4x (mod pace)
DB Bench Press x10
Close Grip Pushup xFail
BO BB Underhand Row x10
Inverted Row Hold x20s
Core series if time
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20′ Clean + Jerk Max (record for ZP)
Jerk throws 4×2 (at and above jerk max)
Bench Press 4×5
SA DB row 4x fail each arm (8+)
Ring superman hold 2x20s
Hollow hold 2x20s
Hip Snatch from pause 2×3
Hang Snatch From pause 2×2
Low hang Snatch from pause 2×2
Snatch 2×2
DB SA OH Press 4x8e
DB SA Band Pulldown 4x10e
Close Grip Pushup 4×8
Band Seated Row 4×10
Coaches Choice Core 3′ Continuous
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15′ Clean Max
8′ Jerk Max
Incline Bench Press 4×8
BB BO UH Row 4×8
Prone Arm Circles 3×6
Hanging Ab Crunch 2x8e (front/side/side)
DB Curl 7’s 1x (7 bottom to mid, 7 top to mid, 7 full reps)
15′ Clean Max
10′ Jerk Max
5′ Strict Press Max
Bb bicep Curl 3×10
DB skull Crusher 3×10
Db chest fly 3×10
Coaches choice core
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Snatch Deadlift to knee + Snatch pull + Snatch 3×1+1+2, 2×1+1+1
Snatch 4×1
SA DB Bench Press 4x8e
SA Band Lat Pulldown 4x10e
DB back fly 3×10
Hollow rock with partner mb toss 3×12
Prone superman 3×12
Clean w. Puase mid shin and above knee + Clean + Jerk w. Dip pause + jerk 5x1e
Clean + Jerk 4×1 to heavy single
DB Elevator Presses 3x6e (6 seated OH, 6 incline, 6 flat – …
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Clean from blocks at knee 4×2, 3×1
Jerk from blocks 4×2, 2×1
Kneeling Landmine Press 4x8e
Rope Landmine BO Row 4×10
DB Chest Fly 2×12
Band 90/90 ER Hold 2x20s each
Core Series
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