Squat Snatch E2MOM
3×3 4×2

Snatch Pull 4×2

Incline Bench Rows 4×8-12
Paralet Push-ups 4×8-12
Band Face-Pulls 3×15

3 Position Snatch – 1 rep at each position
E2MOM x 5 sets
1. Floor
2. Knee
3. Hip

Snatch Push Jerk + Snatch Balance 4×2+2

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

Snatch Complex x 5 sets
1 Snatch Pull + 3 Hang Power Snatch + 3 OHS

Push-ups 3×8-12 (Wtd if possible)
Barbell Rollouts 3×8-12

Zottman Curls 2×10-15
Band Pull-aparts 2×25

15’ Build to Clean & Jerk 1RM

Heels-Elevated Goblet Squat 3×15
Toes-Elevated RDL 3×15
Wtd. Sit-ups 3×15

DB Lateral Raises 3×8
DB Upright Rows 3×12
DB Bent-Over Ski Raises 3×15

Clean + Jerk 2×3, 2×2, 3×1

Floating Snatch Pull 3×5
Wtd. Sit-ups 3×15

Shoulders & Arms Tri-Set:
DB Upright Rows 3×8-12
DB Bent Over Ski Raises 3×8-12
DB Curls 3×8-12

Clean + Jerk 2×3+3, 3×2+2

SL DB RDL 3x7e
KB Dead Bug 3×8-10e

KB Upright Row 3×10-15
KB OH Tricep Ext. 3×10-15
Seated Leg Lifts over KB 3×30”

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)

Split Jerk (2s Pause in Catch) 2×3, 3×2

DB KOT Split Squat 3x8e
(Aim for maximum ROM. Elevate front foot if necessary.)
Landmine Rotations 3x10e
DB OH Tricep […]

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)

Power Jerk + Split Jerk 6×1+1

Plate Halos 2x8e
Band Pull-aparts 2×20