Clean Pull + Clean + Jerk 5×1
Clean + Jerk 4×1
Seated DB Shoulder Press 4×10 (seated on floor if mobility allows)
DB Supine Rolling Tricep Extensions 4×8 (heavier than strict tri ext.)
Standing Landmine core rotations 4x8e
High Hang Snatch + Low Hang Snatch + Snatch 5×1
Snatch 4×1
Band Pushup + Regular Pushup 3×8+8
BO Back Fly + Band Pull apart 3×10+10
Wtd Sit up + unweighted crunch 3×10+15
Clean w/ slow first pull + Jerk w/ pause on dip 3×2
Clean + Jerk 2×2, 3×1 @87-90%
BB UH Bent Over Row 4×8
Bench Press 5×5
DB Lying tricep extension 2-3×10
BB Bicep Curl 2-3×10
Hang Snatch Pull + Snatch + OH Squat 4×1+1+1
Snatch 4×1
DB Chest fly 4×10
DB Back fly 4×10
Plate Front Raise 4×10
MB Core series
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Hip Snatch 3×2
Hang Snatch 3×1
Snatch 3×1
Bench press 4×5
SA DB Row 4×6 (heavy)
Close Grip Bench press 3×8
DB Bicep Hammer Curl 3×8
Block Clean + Jerk 3×2, 4×1 (~knee level)
Clean Pull From Blocks 3×2
DB Front Raise + Side Raise 3x8e
DB Lying Tricep – slow down + roll to close grip press 3×8 (heavy)
DB Chest Fly 3×8
5′ Continuous …
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High Hang Snatch + Low Hang Snatch + Snatch 4×1
Snatch + OH Squat 4×1+1
DB Bench Press 4×8
BB Underhand BO Row 4×8
DB Standing Supinated Front Raise 3×8
Band Tricep Pressdown 3×10
Clean + Jerk 3×2, 4×1
Clean Pull 4×2 @ 105% of clean max
DB Arnold Press 3×8
Band Pull apart 3×10
Band Straight arm pulldown 3×10
1′ Max reps Sit ups (partner hold feet – elbows to knees)
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Hang Clean + Clean + Jerk 4×1+1+2
Clean + Jerk 4×1
Circuit (mod pace)
Seated Band Row 4×12
Band Facepull 4×12
Lying DB JM Press 4×8
Band Tricep Pushdown 4×12
Snatch Liftoff to Knee + Snatch Pull + Snatch + OH Squat 4×1
Snatch 2×2, 3×1
Superset 3x
DB Neutral grip bench x10
Tricep Pushups x10-12
Bench or box dips x10-12
Superset 3x
DB Shrug x10
DB OH Press x8
DB Lateral Raise x8
