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)

Clean Pull 3×3

Seated Arnold’s Press 3×8-10e
Push Up 3×8-10
Zottman Curls 3×8-12

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

Segmented Clean Grip Deadlift 3×3
(1 sec pause at each position w/slow negative)

Seated Arnold Press 3×8-10e
Push Up 3×8-10
Zottman Curls 3×8-12

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

Segmented Clean Grip Deadlift 3×3 (1 sec pause at each position w/slow negative)
Strict Pull-up 3×5-7
(Modify up or down for the most challenging movement but keep […]

15’ Build to Snatch 1RM

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

Snatch Complex 8 x ‘1’ – Snatch Grip Deadlift, Snatch Grip High Pull, Power Snatch, Overhead Squat

Clean Pull 4 x 4

Pendlay Row 2×8; 2×6
RFESS 4×8 ea

DB Bicep Curls:3 sets to failure
DB OH Tricep Extension: 2 sets to failure

Snatch 3×3, 3×2

Clean Pull 3×5

KB Gorilla Rows 4×8-12e
Heels-Elevated Goblet Squat 4×8-12
DB Side Bends 3x15e

Snatch Pull + Hang Snatch (BK) + Snatch 3×1+2+1, 3×1+1+1

Snatch Pulls 4×3

3 Sets:
15 Wtd. Push-up Drop Set*
15 Straight Bar Curls
15 Straight-arm Band Pull-downs

*Choose a weight that is challenging for 6-10 reps. Once you hit failure, immediately decrease the weight […]

Hang Snatch (Hip) 2×3

Hang Snatch (AK) 2×3

Hang Snatch (BK) 3×2

Chin-ups (3s Ecc.) 4×4-8
DB RDL 3×5-8

3 Giant Sets:
10 Banded Push-ups
15 Straight Bar Curls
20 Band Pull-aparts