Hang Power Snatch + Hang Snatch: (2+1) x 3, (1+1) x 3
Power Clean from Mid Knee + Jerk + Behind the Neck Jerk (1+1+1) x 4
Low Bar Back Squats: 5,3,1,5,3,1,10,8.
In between squat sets perform single leg DB Deadlifts x 10 each leg and Seated Single Arm DB Press x 10 each arm.
Push Press: 5×2.
Push Jerk: Work up to a heavy single.
Clean Pull + Power Clean + Clean Pull + Clean (1+1+1+1) x 5 working sets.
Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 4×3. Heavy, but keep the speed on the bar.
KB Goblet Hold Step Ups x 20
KB Side Bends x 20 each side
High Hang Muscle Snatch + Snatch Grip Behind The Neck Press (5+5) x 3
SN PP + Pause OHS+ OHS: (3+1+1) x5
Snatch Lift off to 1” off ground and hold for three seconds + Snatch (1+1) x 5 working sets (working sets means don’t count your warm ups as part of the 5 sets)
In between sets perform 5 tall box jumps to reinforce proper leg drive. (feel that same leg drive when you go to snatch)
Pause Front Squat + 1 1/4 FS + FS (1+1+1)x5
Zotts Press: 5,4,3
Snatch Balance + OHS+ Snatch Balance+ OHS: 4 x (1+1+1+1).
Rack Jerk or Jerk Off Blocks: 3,2,2,2,1,1,1. Build to a heavy
DB Bulgarian Split Squats: 3×8 each leg.
Russian Twists: 3×25. Slow and Controlled.
Snatch Push Press: 3×5
Snatch Deadlift + Hang Snatch + Snatch Balance (1+1+1) x 5
Back Squat at tempo + Back Squat (2+1) x 5 sets. For the first two back squats, descend for 4 seconds, and pause in the bottom for 1 second and then stand.
In between sets do deadbug holds for 30 seconds and a 30 second side plank each side.
Snatch: Work up to a heavy single for the day
Clean and jerk: Work up to a heavy single for the day
Front Squats: Work up to a heavy single for the day
Push Press: 4,3,2,1,1,10,10
Push Jerk: Work up to a heavy single in 5 sets.
Clean Deadlift + Power Clean from 1 inch off floor + Dip + Jerk: (1+1+1+1) x 5
Clean Pull with 5 second eccentric motion after every rep: 4×3
Goblet Hold Russian Step Ups x 10 each leg
Perform 10 strict toes to bar and 30 second plank in between sets
Muscle Snatch: 3,3,2,2,1,1
In between sets, perform DB Z Press x 10 reps for three sets.
Jump and Shrug from the floor + Power Snatch (2+2) x 3 sets. We’re working on the lift off the floor into an aggressive jump for the first two reps, and then finishing the set off with power snatches.. recreating the same aggressive jump. This should be light!
Snatch from 1 inch off floor + Snatch: (2+1) x 2, (1+1) x 4
Eccentric Front Squats: Take 10 seconds to get into the bottom of your squat. You don’t have to stand with the weight. We’re just working the negative. 5 singles. Go as heavy as you can while maintaining the proper tempo.
Front Squat: 3×3
Snatch: Work up to a heavy single for the day.
Clean and jerk: Work up to a heavy single for the day.
Front Squat: Work up to a heavy single for the day.