Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 4 sets.
Snatch High Pull + Power Snatch into OHS (meaning, don’t restand after receiving the bar in the power position): (2+2)x3, (1+1) x 3.
Clean Pull + Power Clean + Push Jerk: (1+1+1) x 4 sets. Stay light and work speed here.
Single Arm Front Rack KB Hold Goblet Squat x 7 each side
Single arm KB Waiter Hold Step Up x 7 each leg
Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups
Jerk Dip + Jerk Balance + Tall Jerk + Jerk: (1+1+1+1) x 5 sets.
*in between sets perform a 30 second handstand hold .
Hang Clean + Front Squat + Clean: (1+2+1) x 2, (1+1+1) x 3
Clean Deadlift to Mid Knee + Clean Pull: (2+3) x 4 sets.
Ab mat sit ups x 25
Push ups x 15
KB Windmill x 5/ side
Snatch Push Press + Snatch Balance + OHS + Snatch Balance: (1+1+1+1) x 5
5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 5×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.
EMOM for 10 min (5 “working” sets):
Odd Minutes: 3 High Hang Snatches
Even Minutes: 3 Tall Box Jumps
1 ring dip + 1 Knee Raise on Rings x 5 reps.
KB Side Bends x 20 each side. Slow and controlled.
Forearm plank x 30 seconds.
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 in five sets.
*It’s deload, so take today off too if your body needs it! We want to be ready for a hard week of training next week!
Zotts Press: 3×3
Snatch Balance: 3,2,1,1,1
Behind the Neck Jerk x 4 working sets.
Snatch Deadlifts: 3×3
Russian Twists: 3×30. Slow and Controlled.
Hip Extensions: 3×10
Hang Snatch + Power Snatch: (1+1) x 3
Clean Pull + Clean (1+1) x 4.
Back Squats: 3,2,1,3,2,1
Push Press: 3×5. Light and Perfect!
Push Jerk: 3,2,1,1,1
Power Clean + Jerk (1+1)x2x 3 working sets.
Clean Pulls: 3×3
Weighted Planks x 30 seconds
KB Side Bends x 20 each side
Muscle Snatch: 3,3,2,2,1,1
SN PP + OHS (2+2) x 3
Snatch: 3×3, 3×2, 3×1. Work consistency and keep the weight where you can feel fast and snappy.
Front Squat: 5,4,3,2,1