Warm Up 3 Rounds 3 Hang Power Snatch 3 Behind the Neck Snatch Grip Push Press 3 Overhead Squat 3 Snatch Add weight each round Hang Power Snatch (from full stall) + Overhead Squat 4 x 2, ascending Snatch 7 x 1 @ 90%
Warm Up 3 Rounds 3 Snatch Grip Deadlift 3 Hang Power Snatch 3 Snatch Balance 3 Snatch Add weight, repeat. Hang Power Snatch (full stall) 4 x 2 @ 75-80% Snatch 6 x 1 @ 85% Snatch Balance 5 x 1 @ 100%
Warm Up 4 Rounds 2 Power Cleans 2 Hang Squat Cleans 2 Cleans 2 Jerks Add weight, repeat Clean Complex Power Clean + Hang Squat Clean + Front Squat 5 x 1 @ 75-80% Clean & Jerk 5 x 1 @ 85% Clean Pull 3 x 3 @ 100%+
Warm Up 3 Rounds 5 Front Squat 5 Strict Press w/ Feet in Split Stance 5 Clean & Jerk Add weight each round. Power Clean 4 x 2, ascending Clean & Jerk 6 x 1 @ 80% 1 ¼ Squat 4 x 3, ascending
Warm Up 3 Rounds 5 Snatch Pull 5 Tall Snatch 5 Snatch Add weight each round. Tall Snatch 4 x 2, ascending. Focus on speed. Snatch 6 x 1 @ 80-85% Snatch Pull 5 x 1 @ 100%+
Warm Up 5 Rounds Snatch Grip Deadlift Hang Snatch – full stall Snatch Add weight each round Hang Snatch (Full stall above the knee) 5 x 2 @ 70% Snatch 6 x 1 @ 75-80% Midline 3 x 10 Barbell Weighted Hip Extensions
Warm Up 5 Rounds High Hang Clean Mid Hang Clean Clean Split Jerk Add weight each round 3 Position Clean (High hang, Mid hang, Floor) 5 x 1 @ 70-75% Split Jerk 4 x 3 @ 70% High Bar Backsquat 4 x 3, straight sets
Warm Up 2 rounds 3 Power Clean 3 Front Squat with Pause 3 Pause Dip Split Jerks 3 Clean & Jerks Power Clean 4 x 2, ascending Clean & Jerk 6 x 1 @ 80% Clean Pull 4 x 2, ascending
Warm Up 2 Rounds 10 Behind the Neck Push Press (Snatch Grip) 2 x 3-position snatch 5 Overhead Squat Add weight each round Hang Muscle Snatch 3 x 3, ascending 3 Position Snatch: High Hang, Mid hang, Floor 5 x 1 @ 70-80% Overhead Squat 3 x 3, ascending
Warm Up 3 Rounds 3 Power Snatch 3 Overhead Squats 3 Snatch Balance 3 Snatch Add weight each round Power Snatch + 2 Overhead Squats 4 x 1, ascending Snatch 5 x 2 @ 70% Snatch Balance 6 x 1 @ 100% +