Weightlifting

Power Clean & Jerk (25 minutes)

Barbell Warm-Up / Prep (10 min, empty bar / light load)

3 Deadlifts
3 Hang High Pulls
3 Muscle Cleans
3 Front Squats
3 Strict Presses
3×3 Tall Cleans
3×3 Jerk Dip & Drive

Main Work (15–18 min): Every 2 minutes × 6–7 sets

2 Power Cleans + 1 Jerk
Start ~60% → build to 70–80%

Focus: fast elbows, tall catch, vertical dip, punch under

⸻

Squat Snatch (30 minutes)

Barbell Warm-Up / Prep (10 min, empty bar / light load)

3 Snatch Grip Deadlifts
3 Snatch Pulls
3 Hang Muscle Snatches
3 Overhead Squats
3 Pressing Snatch Balances
3 Drop Snatch / Snatch Balances

Technique Drills (5 min):
3×3 Snatch Pulls (light)
3×3 Snatch Balance (light)

Main Work (12–14 min): EMOM × 10 min:

1–2 Squat Snatches
Start ~60% → build to 70–75%

Focus on bar path, speed under, and stability in bottom