Greg

Snatch warm up

Power Snatch+Hang Snatch+OHS
5 sets; building each time

Snatch Balance
5×3 using 50% of your 1RM from last week. Focus on speed and position.

Snatch pulls
3×5; holding positions through eccentric motion as well.

Zara

Clean & Jerk warmup

Clean & Jerk
3 or 4 warm up sets; then, build to a heavy single

Behind the neck Jerk
5×3; stay light here

Clean pulls
6×2

Coach Matt

Snatch warm up

Snatch
3/3/2/1/1/1/1
build to a heavy single (take your time!)

Snatch pulls
5 sets; 1 from floor, 3 from below knee

A) Clean and Jerk warmup

B) 5 Hang Cleans + 2 Jerks
– 5 sets

C) Pause Front Squats
– 6×2

D) Clean first pulls
– 5×5

A) Snatch warmup

B) Snatch
– 5×3

C) Snatch Balance
– 3×3 (increase if you can from last workout)

D) Snatch first pull
-5×3

A) Clean warmup (I will go over this again with you guys)

B) Clean pull/ Hang Clean x2/ Jerk
– 5 sets

C) Behind Neck Jerk
– 3×3 (staying light here, only moving what we can make perfect!)

D) Barbell RDLs
-3×10

Position THEN Extension

A) Snatch Warm Up (I will run through this with you guys again)

B) Snatch w/ pause at knee + OHS
-5 sets; only adding weight if positions are holding

C) Snatch balance
-3×3 (staying light here, 60-70%)

D) Snatch pulls
– Work to heavy double