Hip Snatch + OH Squat 3×2+2
Hang Snatch 3×2
Snatch 4×1
Seated Band Pulldown 3×10 (band over pullup bar)
DB Chest Fly 3×10 (on floor if no benches)
DB Tricep Skull Crusher 3×10
2-3x
OH Position Stretch
Choice Core
Push Press 2×4
Jerk w/ Pause 2×2
Jerk 4×1
Clean Pull + Hang Clean Pull 5×2
PVC Partner Resisted Bicep/Tricep 3x8e
Read More →
Tempo Hang Snatch + Hang Snatch 3×1+1
Tempo Snatch (slow to second pull) + Snatch 3×1+1
Snatch 4×1
DB JM Press 4×8
DB Tricep Kickback 4x8e
Bent arm Lateral Raises (elbow at 90) 4×10
Clean w/ Slow first pull + Jerk 4×2+2
Clean + Jerk 4×1
DB Pullover 4×10
DB Lateral Raise 4×10
DB Hammer Curl 4×10
Core Series
Read More →
High Hang Snatch + Hang Snatch + Snatch 4x”1″
Snatch 2×2, 3×1
BB Underhand BO Row 4×10
Banded Close Grip Pushup 4×10
OH Position Stretch 3×1′
Prone Y-Raises 3×12
Clean w/ Pause below knee and at “power position” + Jerk w/ pause on catch 2×2
Clean w/ Pause below knee + Jerk 2×2
Clean + Jerk 5×1
Incline Bench Fly 4×10
DB Straight Arm Kickback 4×10
Plate Sit up …
Read More →
Clean w/ pause at knee + Jerk w/ pause at dip 3×2
C + J 6×1
Kneeling SA Landmine Press 4x8e
Supine DB Pullover 4×8
Band Pullaparts 4×12
Band “No Money” External Rotation 4×12
Hip Snatch + OH Squat 3×2+2
Hang Snatch 3×2
Snatch 4×1
Close Grip Bench Press 4×8
Straight Arm Band Pulldown 4×10
Straight Arm Band Front Raise 4×10
Core Series
Read More →
Clean + Jerk 3×2, 3×1
Clean 3×1 (continue working up in weight)
Clean Pull 3×2 (100%+ of clean max)
EZ Bar – eccentric skull crusher to close grip press 4×8
DB Lateral Raises 4×10
Ring Bicep Curls 4×10 (leaning back, …
Snatch Pull + Snatch High Pull + Snatch 4×1
Snatch 2×2, 3×1
Superset 3x
Bent Over DB Row x10
Bent Over DB Back Fly x10
Standing DB Shrug x10
Superset 3x
Close Grip Pushup x10
DB OH Tricep extension x10
Band Tricep Pushdown x10
