Snatch 3×2, 2×1 (working to heavy single (85-90%))
Snatch 4×1 @ weight
Deficit Snatch Pulls 4×2 (stand on 20k Plate)
Incline Bench Press x6,4,4,2
Seated Band Rows 4×10
Band Pull aparts 4×10
BB Reverse Bicep curl 2×12
Wtd. sit up 2×15 …
Clean Deadlift to power position + floating Clean + Jerk 4×1+1+2
Clean + Jerk 2×2, 3×1
SA DB Bench Press 4×8
SA DB Strich OH Press 4×7
SA Band Kneeling pulldown 4x10e
DB Back Fly 2×10
DB Concentration curl 2x fail
Jerk from behind neck 3×2
Jerk 4×1
Clean DL to knee + Clean DL to power position + Clean 3×1+1+2 (pause in each position)
Clean 4×1
Incline Bench Press x8,6,6,4
SA DB Row w/ drop set 3×6+8 (Heavy 6, drop …
Hip Snatch 3×3
Hang Snatch + Snatch 3×1+1
Snatch 4×1
BB UH Bent over Row 4×8
Slider “rollouts” 3×8
DB Tricep skull crusher 3×10
DB Hammer Curl 3×10
Hang Snatch High Pull + Hang Snatch + Snatch 4×1
Low Block Snatch 2×2, 3×1 (bar just below knee)
Incline Bench Press x8,8,6,6,4
Plate straight arm Front Raise 4×8
Prone plate snow angels 4×6 (light plate, face to floor, …
Clean 2×3, 2×2, 2×1
Jerk 5×1
Push Press 4×1
Pulsing Pushups 3×15 (pulse through middle ROM)(add wt if possible)
Band Pullapart 3×12
Band straight arm pulldown 3×12
Band resisted sit up 3×10
Band Bicep Curl 3x Failure
Clean w/ pause below knee & above knee + Jerk 3×2
Clean w/ pause below knee + Jerk 3×2
Clean + Jerk 4×1
Bench Press x8,6,4,4,2
Ring Row 4x max
Seated Band Row 4x 8-10
DB Tricep kickback 2x8e
Supine leg raise …
Clean 2×3, 2×2, 3×1
1RM Jerk
1RM Push Press
Big complex
SA DB Row 3x8e
SA Band Low Row (attach low on rack) 3x8e
SA DB Chest Press 3x8e
MB Pushup Roll across 3x8e
Coaches choice core circuit
Read More →
Snatch Pull + Hang Snatch + Snatch 5×1
Snatch EMOM 6×1 @85%
Snatch DL to knee 4×2 (w. 2s pause at knee)
Bench Press 4×10,8,6,4,4
2x
Max Isometric PVC Bicep curl x20s (set up J-hook to put elbow at 90 …
Clean + Jerk 5×2 (working up to 80-85%)
C+J EMOM 6×1
DB Chest Fly 3×10
DB Prone Incline Bench Row 3×10
Lying Prone Plate “I” Pulses 3×12
Plate behind head sit up 2-3×10
Hanging Side Crunch 2-3x8e
