WARM UP
Snatch Warm Up

WORKOUT

3 Position Muscle Snatch (3 x 2 Reps at Each Position - Building)

High Hang (Pockets)
Hang (Above Knees)
Floor (Mid-Shin)This is mean to be done as a warm up and the first set of this should be done super light - like an empty bar.

You will perform 2 reps of a muscle snatch from the high hang.  This means you will deadlift the bar to the waist with a wide - snatch - grip.  Feet should be roughly under the hips with the heels down.  Arms are long and straight.  You will perform a dip  from this position, but a very shallow one.  In this "high hang" dip you will bend the knees slightly - keep the butt back but keep the chest up.  It is very shallow and the bar shouldn't really move down the leg.  Keep the arms straight.  From here you will stand up hard and fast, shrug, pull the elbows high and outside so that the bar goes up the body, then punch to lock out overhead.

The second rep each time will be from above the knees.  So again the bar starts at the waist - but this time the dip is much deeper to initiate.  You will keep the heels down and bend the knees slightly.  Reach the butt back back and allow the bar to travel down the leg keeping the arms straight.  Lower to just above the knee.  From here it is a controlled pull up the leg and out of the dip and finish off again with the explosive up, shrug, high elbows and punch to lock out.

The final rep will be from mid shin or with the plates on the floor.  Make sure the heels are down and the shoulders are higher than the hips - hips higher than the knees.  Have a nice and controlled pull off of the ground and past the knees keeping the bar close to the body and the arms straight.  Finish the same way you did with the other 2!

Do 3 sets of 2 reps at each position.

Power Snatch (8 x 1 - 1 rep every 90 seconds for 12 min.)
1 rep every 90 seconds for 12 Min!  Add weight each time if possible!

For the power snatch the bar will start on the ground.  Heels are roughly  hip to shoulder width apart.  Grip is wide and arms are long and straight.  Hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.

Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!   Belly tight.  Butt squeezed!  Bar over the middle of the body. Stand fully to complete the rep.

Behind the Neck Shoulder Press (30 Reps)

From the back rack position - using no momentum built from the lower body - press the bar to a locked out position overhead.For this you will use a wide grip.  Make sure you move the head slightly forward when pressing up and lowering.  Keep the belly tight and work to keep the armpits forward and shoulder blades tucked in!  Pause at the top of each rep for 1 second before lowering.

WARM UP
Shoulder Warm Up

WORKOUT

Thruster (3 x 7)

These are meant to start pretty light and add weight each set. To get you primed for the main meat of this workout.

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Thruster (3 Reps Every 2 Min for 8 Rounds (16 Min Total))

If possible - add weight each set or increase the load every couple sets. Post heaviest set as your score.

You don't have to start heavier than you ended in the last part.

3 Rounds
30 Seconds ON
90 Seconds OFF

Max Reps Thrusters

Use 50% of the heaviest weight you got for the sets of 3

Score: Total Reps from All 3 Rounds Combined
Goal: 30 Reps

Use the same weight for all 3 rounds. The way this works is you work for 30 seconds and then rest for 90 seconds - 3 total times!

Rather than putting the bar down in the middle of the work period, see if you can slow down a bit and take a pause in the overhead position but keep working for the whole 30 seconds!

WARM UP
Shoulder Warm Up

WORKOUT

Shoulder Press (3 x 5 (building))

Do a good warm up first and then make each of these sets heavier. Rest a bit between.

The bar starts on the front of the shoulders with a full grip and elbows slightly in front. Feet roughly between hip and shoulder width. Heels down. Butt squeezed. Chest up and belly tight. Using no momentum from the lower body you will move the face out of the way, press the bar straight up, move the head back to neutral and finish completely locked out with the biceps by the ears. Upper back is pressing up into the bar and the bar is over the middle of the body.

Lower by bringing the elbows in front and moving the face back out of the way. Absorb with the knees if you need to but you cannot use any of that knee bend to feed the next rep.

Push Press (3 -2-2-1-1-1-1)

Each of these sets should also get heavier - rest no more than 2 min between sets.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

Make sure that when you lower the weight you bring the elbows in front and absorb with the knees to either send into the next rep or re-set.

WARM UP
Overhead Warm Up

WORKOUT

Hang Muscle Clean (5 x 3)

Start light - add a bit of weight for each set. Focus on technique.

For this movement you will deadlift the bar to the "hang" position (top of the deadlift).

Hands should be just outside of the shoulders/legs. Keep the heels down as you dip by bending the knees slightly (not allowing them to cave in) - reach the butt back slightly and slide the bar with straight arms down the front of the thigh.

Stand up hard and fast driving through the heels and bringing the chest up. Shrug. Pull the elbows high and outside keeping the bar close. Then drive the elbows around and through FAST to get the bar to a supported position on the shoulders with the elbows high.

There is no re-dip of the legs in a muscle clean! The focus is just on the UP portion of the movement!

Hang Power Clean + Front Squat (10 total Sets of 1+1) - 1 Every 90 Seconds)

1 Hang Power Clean
1 Front SquatFor this part you will perform 1 Hang Power Clean + 1 Front Squat every 90 seconds for 10 total sets.

For the hang power clean you will again start in the hang position (top of the deadlift). Then you will again dip, drive, shrug and then this time instead of pulling the bar up the body only you will also pull yourself down into a partial squat as the elbows come around and through. Catch the bar with the heels down, knees out and bent slightly, butt reaching back, belly tight, chest up, and bar on the shoulders with the elbows high.

Stand and re-set the feet.

For the front squat the feet should be shoulder width apart. Elbows high with the bar in the fingertips. Lift the chest and tighten the belly. Reach the butt back and down as you keep the chest and elbows lifted. Keep the belly tight. Drive the knees out and get the butt lower than the knees at the bottom with the chest and elbows still lifted. No collapsing of the back or elbows at the bottom.

To stand drive through the heels and lead with the elbows. Drive the knees out and stand completely!

Front Squat (5 x 3 (1 Set Every Other Min on the Min))

Same weight across all 5 Sets. This should take exactly 10 Min.

You may add weight each time or maintain same weight for all 5 sets.

WARM UP
Overhead Warm Up

WORKOUT

Behind the Neck Press + Overhead Squat (3 x 5)

1 Press + 1 Overhead Squat = 1 Rep

These are warm up sets! Start LIGHT and focus on technique over weight!

You will unpack the bar on the back and establish a wide grip. Keep the belly tight and squeeze the cheeks. Press the bar straight up to lock out with the armpits forward. Weight should be over the middle of the body/top of the head.

Then you will re-position your feet to shoulder width apart. Reach the butt back and down. Keep the heels down, knees out, chest up, and belly tight. Get the butt lower than the knees at the bottom. Bar should be over the middle of the foot! Drive through the heels, drive the knees out, lead with the chest, and keep pressing on the bar to stand!

Then you will lower bar back onto the back!

Overhead Squat (16 min to find a heavy set of 5)

If you are capable of going pretty heavy on overhead squats you may want to do a few more warm up sets before starting the clock on this.

PLEASE make sure if lowering onto your back after each set that you absorb with the knees. Once it's at a certain weight (heavy for you) - the best option is to just drop it and clean it back up into the rack - even if you have to unload some of it!

There is not a certain number of sets or anything on this. Just find the heaviest set of 5 possible in 16 min!

3 x 1 Min AMRAP
(As Many Reps as Possible in 1 Min - for 3 Rounds)
Overhead Squat with Moderate Weight

Rest 2 Min between AMRAPS

Score: Weight Used
Put total reps for each AMRAP in comments
Goal: 12-20 Reps in Each AMRAP MAX!

The way this works is you will simply get as many overhead squats as possible in a 1 min window 3 separate times with a 2 min rest between those attempts!

This can be a solid minute of unbroken squats with the bar overhead the whole time - or a couple smaller sets with short breaks!

Again - PLEASE be cautious when lowering the weight onto the back and don't be afraid to drop it onto the ground and use the 2 min rest to get it back into the rack!

No rack? No problem! You can also do a clean and jerk onto the back then a wide grip push press to get the bar overhead!

WARM UP
Overhead Warm Up

WORKOUT

Muscle Snatch + Overhead Squat (3 Muscle Snatch + 2 Overhead Squats)

Muscle Snatch + Overhead SquatThis should be thought of as a warm up + slowly adding weight to prep for the snatches in the main part of today's program.

For each of the 5 sets you will do 3 Muscle Snatch and 2 Overhead Squats. Start the first set with an empty bar. Focus on speed for the muscle snatch and stability for the squats. Only go up in weight if you can maintain both.

The Muscle Snatch focuses on a strong pull, fast and powerful hip, fast and powerful turnover to lockout overhead. There is no re-bend of the knees. It's ALL UP!!

Start with the bar on the ground with a wide grip. Heels are down. Knees are bent and pushed out. Chest up and belly tight. Arms are long and straight. Shoulders pulled back.

Pull the bar from the ground in a controlled way - pulling the bar back into the body. Drive through the heels as you lift the chest. Once past the knees - pick up speed and start to rotate the torso more upright - keeping the arms long and straight and heels down. Once you hit your "pockets" extend the hips FAST. Shrug. Pull the elbows high and outside to keep the bar close. Rotate the bar up and overhead as you press to lock out!

After 3 of those perform 3 overhead squats.

Bar starts overhead and over the middle of your body completley locked out with the armpits forward. (Press your pinkies into the bar). Belly tight. Chest up. Heels down.

Reach the butt back and down. Keep the bar over the middle of your foot - so think about pulling it back as your head/chest go forward a bit in the squat. Drive the knees out. Keep the belly tight and chest lifted. Keep the heels down. Keep pressing into the bar.

At the bottom, hips are lower than knees. Heels down. Knees out. Bar over the middle of the foot. Chest up. Arms locked. No collapsing.

Stand. Lead with the chest and the bar. Drive through the heels.

Snatch (EMOM 20: Min 1: 2 Snatch Pulls / Min 2: 1 Snatch)

Score: Heaviest successful snatch.

This will be performed as a 20 min EMOM with the first minute being 2 snatch pulls and the second minute being 1 full snatch. The goal here is to add weight each ROUND. To do this - pick your starting weight for the full snatch, then go up in weight for the snatch pulls based on the next snatch weight you want to do. Keep in mind this is 10 jumps so - make moderate jumps. If you hit your limit - just stay with a challenging weight. If you fail you can either try again for one more round or go back down.

For the full rep snatch you are basically combing the muscle snatch and overhead squat from part 1 today into one movement. The only difference here is that as you shrug on the pull you actually start to pull YOURSELF under the bar instead of the focus as much on pulling it up! You will land in the bottom of a solid overhead squat and stand to complete. If you are super new to this movement you can practice power snatches today OR do a power snatch into an overhead squat each time.

**Power means you land in a partial squat instead of a full squat. It’s a great way to learn a pull under while still working on overhead squat stability.

For the snatch pull it is basically just the first part of that snatch or muscle snatch. The pull from the ground through the shrug. Focus on keeping the heels down, bar close, and an explosive UP!

WARM UP
Overhead Warm Up

WORKOUT

Tall Jerk (3 x 7)

Starting with the bar just above the head - push under to lockout - stand.This will need to be done extremely light. After you unrack the bar or clean it to the shoulder - you will press it up so it's JUST above your head. Belly tight and rib cage down. Pause for a moment in that position.

Then as you press the bar UP press yourself down fast! You may move feet out to squat stance as you go down - or to a split stance. Finish in a partial squat or split position with the biceps by the ears, bar over the middle of the body, belly tight. Stand to complete.

Lower back to the shoulders. Each set is 7 total reps. This is WAY more about technique and speed than going heavy.

Push Jerk (16 Min EMOM - 2 Reps)

You will do 2 reps every minute for 16 Min!

These should not be re-racked but an actual set of 2 each time.

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

Push Jerk (3 sets Max Reps - 70% of last lifts from EMOM)

Whatever was the heaviest set of 2 you were able to do in the EMOM - you will use 70% of that weight and do 3 sets of max reps with that weight.

Rest 2 Min between sets.

WARM UP
Barbell Clean Warm Up

WORKOUT

Tall Cleans (3 Sets of 5 (Lightly Building))

From the hang position and no dip/drive. Clean the bar to the shoulder while dropping into a solid front squat position landing.This movement will REALLY focus on your ability to pull under the bar quickly. Start with the bar at the hang position. With no dip and drive from the hips and knees you will SHRUG and immediately pull under into the front squat. You are going to have to be FAST with the lower body and feet. And FAST with the elbows coming around and through.

Start super light for first set - probably the empty bar and only add as you are able to keep speed and use no assistance from the legs and hips.

Clean Pull + Clean (7 Sets of 2. 2 = 1 Clean Pull + 1 Full Clean)

Must be touch and go. No dropping.To be performed on a 20 min clock. Warm up reps do not count. All 7 sets should be challenging but not "max" effort. Goal is going heavy while working technique.

For the clean pull you will set up for your clean with the bar on the ground. Heels are down, hands outside of the legs, chest up, bar close, arms straight, knees bent, hips a bit higher than knees, chest higher than hips.

Pull from the ground in CONTROL and once past the knees pick up speed. Keep the heels down as you lift and bring the chest vertical and then explode through the hips and shrug to start to make the bar weightless. Shoulders should be BEHIND the bar before you start to shrug and extend! Focus on pulling the bar into the body throughout.

Lower back to the ground and use the same technique for the first part of your clean. Only difference is that you will pull under into a front squat position after the shrug to finish the full clean.

Make sure you pull under fast and land in a solid front squat position with the heels down, knees out, chest up, butt lower than knees, belly tight, elbows high, bar on the shoulders. Stand by leading with the elbows, driving through the heels, and pushing the knees out to complete.

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Squat Clean Singles

Goal: 20+
Score: You will enter weight used. Enter number of reps completed in the comments.In 3 min you will do as many SINGLES - must be dropped or lowered with a complete re-set for each new rep.

Choose a weight that will allow you to get roughly 7 per minute - or a little bit faster than 1 every 10 seconds. Focus on technique - a good set up - and good catch on each rep.

Overhead Squat (4 x 5)

Warm up to a weight that is challenging for you. Then put 20 min on the clock and do 4 sets of 5, either adding more weight between or maintaining same weight for all 4 sets. Give yourelf time to rest as needed between 2-3 min, but finish all 4 sets of 5 of heavy overhead squats in the 20 min window.

If you have a rack you will unrack the bar on your back. Get your hands into the wide grip position. Perform a wide grip - behind the neck push press or jerk to get the bar overhead. Tighten your belly - move your feet out to under the shoulders. Press up and rotate the shoulders forward.

If you are taking from the ground you may snatch it if you are able or perform a clean and jerk onto the back - then do the behind the neck push press or jerk to get the bar overhead.

Once overhead you will initiate the squat by reaching your butt back, keeping the heels down, driving your knees out, keeping the belly tight and chest up, pushing up into the bar, but also pulling it back slightly (to keep it over the middle of your foot) as you go down. Allow this process to be slow and controlled. Keep pressing up and work to keep the armpits forward and chest up! Get the butt lower than the knees at the bottom with the heels down, knees out, belly tight, chest up and bar over the middle of the foot. No plopping or collapsing in the back.

As you stand you will drive through the heels, push the knees out, lead with the chest and press into the bar. Stand all of the way up!

After 5 reps you can either drop it (and clean it to get back in the rack) or lower back to the back to re-rack. IF you lower back to the back - ABSORB WITH YOUR KNEES and be extremely careful not to lower onto the neck. Keep that chest up when you absorb it!

Behind the Neck Shoulder Press (4 x 10)

From the back rack position - using no momentum built from the lower body - press the bar to a locked out position overhead.These will be on the lighter side. Bar will be on the back with the wide grip. Pull your rib cage down and lift the chest. Make sure the head is out of the way and press the bar straight up. Lock out completly with the bar over the middle of the body. Pause for 1 second and lower back down. Absorb lower with the knees when you start to get fatigued!

Thruster (15 Min to find 5 Rep Max)

The way this will work is you will warm up and then put 15 min on the clock. Start out with a set of 5 thrusters you KNOW you can hit. Add weight - do 5. If you get it - add weight again. See what the heaviest set of 5 (unbroken - no dropping or racking the bar) thrusters you can get before the clock gets to 15 min!

For the thruster you may take the bar from the rack or from the ground. The bar will be on the shoulder with the elbows high and a loose but full grip. Hands outside of shoulders. Belly tight. Chest up. Feet under the shoulders with the heels down. Reach the butt back and down to initiate the squat. Keep the heels down - chest and elbows up. Drive the knees out as you go down. Get the butt lower than the knees at the bottom with the knees out, chest up, heels down. Stand up hard and fast (driving through the heels and leading with the chest and elbows). Pop the bar off of the shoulder and move the face out of the way. Press the bar straight up and lock out with the biceps by the ears and bar over the middle of the body. No re-bend of the knees (not a jerk). Belly tight!

Lower back to the shoulders for the next rep.

Barbell Hip Thrusts (5 x 8)

Can be done on a bench or stack of plates should work too.With the shoulders on a bench or box/stack of plates you will sit in front and place the bar on the hips. This can be uncomfortable so feel free to wrap with a mat or a towel. You can also do this with dumbbells. The heels should be down in front of you.

From that position you will drive through the heels and squeeze the glutes to bring your hips up with your shoulders on the bench. Make sure you bring it ALL of the way up (full squeeze). Then lower back to the ground.

Snatch Warm Up

Power Snatch (1 Rep Every 90 Seconds for 12 Min (8 total reps))

For these you may choose to keep the same weight for each or build as you go. If you know your snatching abilities well - choose a weight that will be challenging but will allow you to move properly. If snatching is still new for you - start with something manageable and add weight as you are successful and still moving well.

You will do 1 power snatch every 90 seconds for 12 min or a total of 8 power snatches.

Warm up before using the snatch warm up in Members Only and do not count any of your warm up sets as part of this. When you start the clock you should be at a weight that is a "working weight" for you.

For the power snatch your feet are under your hips with the heels down. Hands are wide (overhead squat grip). Hinge at the hip and bend the knees but keep the chest UP! Start to lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body to keep it close! Once past the knees scoop your hips under your shoulders so when you finish the up and JUMP you will jump straight up and not swing the bar out forward. Finish UP with the legs and hips (arms still straight). Shrug hard. The bar will start to travel UP the body - elbows go high and outside to keep bar close. Pull up on the bar and pull YOURSELF down under it slightly. You will land in a partial overhead squat with the bar locked out over the body.

Heels down, knees out, belly tight, chest lifted, bar over head, elbows locked, pressing into the bar! Stand to finish!

Snatch Balance (5 x 3)

The snatch balance is how we practice pushing ourselves DOWN in the snatch and landing in a SOLID overhead squat quickly! It is tough so start and even STAY light for this if necessary. This is about moving well and FAST over going heavy.

The bar will start on the back with the hands wide (overhead squat grip). Heels are under the hips. Dip slightly keeping the heels down and chest up. Stand up hard and fast popping the bar off the shoulders in the back (make sure the head is out of the way). Don't think of pressing the bar UP - push YOURSELF DOWN under it. Move your feet out to your squat stance (shoulder width) as you go down. Land in the bottom of the squat with the butt lower than the knees, heels down, knees out, belly tight, chest up, bar over the middle of the body (slightly behind your head), pressing into the bar, elbows locked.

Something else to work on is trying to rotate your armpits forward instead of allowing them to point down. Think of pulling your shoulder blades IN and pressing your pinky into the bar. Stand up with the bar still over your head.

If you can't get the bar in the proper position at the bottom (keeps coming forward) - you may try taking your hands a bit wider.

Power Clean (15 Min to find Touch and Go Double)

Score is heaviest set of 2 (must me touch and go - so no dropping).

When you start the clock you will have 15 min to find as heavy as you can get for a set of 2. Warm up before and make sure you get in at least 6 or more heavyish lifts.

The bar will start on the ground. Hands are outside of the legs. Heels are down. There should be a slight bend in the knee and a hinge at the hips. Back is flat and chest is lifted. Arms are straight.

To lift the bar from the ground you will dig the heels into the ground and lift the chest. Pull the bar into the body keeping the arms straight. Once past the knees you will pick up speed. Keep the heels down and bring the chest to vertical as you jump STRAIGHT up! Shrug the shoulders and pull the bar UP the body by bringing the elbows high and outside. As the bar is going up pull YOURSELF down slightly and catch the bar in a partial front squat with the elbows high, heels down, knees out, and bar supported on the front of the shoulder. Stand to complete the rep!

3 MIN AMRAP
(As Many Reps as Possible)
Power Cleans

70% of heaviest double from the first part!So whatever you got for your heavy touch and go double - find 70% of that and use it for this! You will have 3 Min on the clock to complete as many reps as possible of the Power Cleans.

Push Press (6 x 3 (Building))

For this the goal will be to add weight each set. SO start with a weight that is challenging but also give you room to go up.

For the push press the bar will start on the front of the shoulders with the elbows slightly in front. Feet are under the hips with the heels down. Raise the chest and tighten the belly. Dip - keeping the heels down - allowing the knees to come forward slightly and driving them OUT - butt going SLIGHTLY back but mostly straight down - keeping the chest up with the shoulder on top of the hip. The dip is shallow and only a few inches.

Stand hard and fast out of the bottom of the dip to pop the bar off of the shoulder. Move the face out of the way and press the bar up to lock out finishing with the bar over the middle of the body and the biceps by the ears! Keep the belly tight!

When lowering the weight you will lead with the elbows in front and absorb with the knees. Either feed that into the next push press or stand and re-set if necessary.

Rest roughly 2 min or so between sets.

EMOM 10 Min
Min 1: 5 Heavy Dumbbell Jerks
Min 2: 40 Double Unders / Double Under Practice

Score is weight used for Jerks.

If you don't have consistent double unders use the second minute to practice them or give yourself a target you can hit.For this EMOM (Every Minute on the Minute). You will do the 5 heavy jerks one minute (rest remainder of minute). Then do the double unders on the other minute.

So basically you will do 5 rounds of the whole thing.

For the jerk the dip and drive part is the same as the push presses you just did. But this time instead of finishing by pushing the weight up - you will push yourself DOWN under the dumbbells. Catch with the arms locked out and biceps by the ears in a partial squat position. Heels down, knees out, chest up. Stand up to complete.

If you don't have heavy enough dumbbells you may do these with a bar!

Snatch + Hang Snatch (15 Min to Find Heaviest Single (Full + Hang))

One Full Snatch from the Ground + One Hang Snatch from Above the KneeScore is your heaviest unbroken Snatch + Hang Snatch.

Unbroken = you didn't drop the bar.

For this you will perform 1 full snatch (meaning from the ground and landing in a full squat), then you will lower the bar to the hip and perform 1 more snatch (squat) from the hang (dip, but don't go below the knee to initiate.).

You have 15 min on the clock and can add weight and do sets as you please - with the goal of going as heavy as you can for this movement in that time frame.

For the snatch you will start with the bar on the ground. Your grip will be wide (overhead squat grip). Heels will be down with the feet somewhere between hip and shoulder width. You will hinge at the hips and bend the knees to bring your hands to the bar. Keep the chest up and back flat. You should not be TOO squatty, but definitely have a bend in those knees. Bar is close to the body.

To stand you will drive the heels into the ground and lift the chest! Drive the knees back as the chest comes up. Once past the knees you will want to think of jumping straight UP (not forward) leading with the chest. Squeeze the butt and shrug the shoulders. Pull the elbows high and outside to keep the bar close as it starts to travel UP the body. At the same time, pull YOURSELF down under it and press against the bar as you get into a low overhead squat.

You should land in an overhead squat with the bar over the middle of the body, locked out, armpits forward, belly tight, chest up, knees out, heels down.

Stand by driving the heels down, knees out, and leading with the chest. Keep pressing into the bar!

Lower the bar back to the hips. Re-set your feet if you need to. Dip by allowing the chest to come forward slightly and allowing the bar to slide down the thigh. Keep the arms straight and bend the knees slightly.

From that position you will perform the snatch exactly the same as the other one.

If you want you may choose to work power snatches instead!

Behind The Neck Jerk (5 x 5)

Go light for these and work technique. Go SUPER light if you have never done them before. Be careful with the lower! Absorb with the knees!

You may work a wide grip or a more normal grip. Up to you.

The bar will start on the back. You will dip keeping the heels down, allowing the knees to come forward, and keeping the chest up. Stand up hard and fast to pop the bar off of the shoulders. Press the bar up and press YOURSELF down underneath it. Catch it with the heels down, knees out, belly tight and completely locked out with the bar over the middle of the body. Stand to finish.

When lowering the bar please absorb with the knees and then re-set before the next rep.

You may choose to work the power jerk or split jerk.

Clean + Front Squat + Thruster (20 Min to Go Heavy )

As an unbroken complex:
Full Clean
Front Squat
Thruster

You will warm up and then put 20 min on the clock and try to find your heaviest set possible of the complex. Complex must be unbroken, which meand you must hold onto the bar for all 3 parts without dropping.

For the clean the bar will start on the ground. Feet are under the hips and hands are outside of the legs. Heels are down, knees are bent and there will be a hinge at the hips. Back is flat with the chest up. Arms are long and straight.

To lift the bar you will drive the heels into the ground as you lift the chest and pull the bar into the body. Once past the knees you will pick up speed. Keeping the arms straight stand up (jump) hard and fast. Shrug the shoulders. As the bar starts to travel up, pull the elbows high and outside to keep the bar close to the body. Pull YOURSELF DOWN under the bar. Bring the elbows around and through FAST as you pull down. You will land in a solid front squat with your heels down, knees out, butt lower than the knees, chest up, elbows high, belly tight! No plopping or rounding. Stand by driving the heels down and leading with the elbows.

Then you will perform a front squat. Elbows stay up. Belly stays tight. Reach the butt back and down to the bottom of the squat. Once again, stand.

For the thruster you will do ONE MORE front squat. This time as you stand out of the squat you will pick up speed. Almost jump with the bar to pop it off of the shoulders. Move the face out of the way. Press the bar straight up and lock out over the middle of the body with the biceps by the ear. Keep the belly tight!

then

3 x 1 Min Double Dumbbell Overhead Hold
Rest as needed between Sets

Score is the weight you used
(if you use 25# Dumbbells put 25# as your score not 50#)

Press those babies up there, get the biceps by the ears, keep the belly tight and HOLD for 1 min!!

Overhead Squat (15 Min to Establish 2 Rep Max)

Warm up to where you are ready to start adding weight to your bar. Put 15 min on the clock and do as many sets as you need to establish a heavy double for the day.

Bar can be taken from the rack or from the ground. If you take it from the ground you will want to do a clean and then a little jerk to lower the bar onto your back. When you do this - be careful and practice at lighter loads. Lower onto the back - NOT the neck - and absorb with your knees.

Once it's on your back either from the rack or from the clean and jerk. You will widen your hands out to your overhead squat grip. This is a grip that is wide enough that you are able to stay locked out with the bar slightly behind your head at the bottom of the squat - and even drop it behind you safely if necessary.

Perform a jerk (either split or push jerk) by doing a dip, drive up, and then pressing yourself under the bar.

Now you are ready to overhead squat. Make sure you are set by getting your feet shoulder width apart, weight in your heels, belly tight, chest lifted, bar locked out over your head with the whole upper back engaged and armpits forward. Reach the butt back and down. Keep the heels down and chest up as you drive the knees out. The bar will have to be slightly behind your head as your torso comes slightly forward. Keep the bar over the middle of your foot. Get your butt lower than your knees at the bottom with the heels still down, knees out, chest up, and no plopping or rounding of the back. Keep pushinginto the bar! Drive throught the heels to stand all of the way up.

Once you have completed 2 reps, either drop it or lower back to the back again. Once again, be careful and absorb with the knees!

Front Squat (6 Min EMOM x 4 Front Squats)

The instructions from Coach Julian for this one are "pick a weight that scares you to finish".

It is only 6 minutes, but you won't get much rest. If you start off too heavy - back it off. If you start out too light - add as you go.

You will do 4 front squats at the top of each minute for 6 minutes. These must be unbroken sets.

For the front squat the bar will start on the front of shoulders (front rack) with the elbows high. Allow the bar to roll back into the finger tips to get the elbows as high as possible. Lift the chest and tighten the belly. Reach the butt back and down with the weight in the heels as you drive the knees out. Keep the chest and elbows lifted. Don't allow the weight to pull you forward. Get the butt lower than the top of the knees at the bottom with the heels down and no plopping or rounding of the back. Lead out of the bottom with the chest and elbows. Stand all of the way up!

Snatch + 2 Overhead Squats (1 Set every 2:30 for 7 Sets)

Complete 1 Full Snatch from the Ground + 2 Overhead Squats

For this you can work power or full on the snatch.

The bar will start on the ground. Feet are under the hips and the hands are in a wide, overhead squat grip. Heels are down, knees are bent, hinge at the hip, bar close to the body, chest is up.

Start lifting the bar by digging the heels into the ground, pulling the bar IN and lifting the chest. Once past the knees you will pick up speed and jump straight UP - NOT forward. Keep the bar close. Add a shoulder shrug and pull the elbows high and outside. This pull with the elbows will pull the bar up AND pull you down underneath it. Turn the bar over quickly and then PRESS into it to lock it out and press yourself under.

You will catch in a solid overhead squat position. Weight in the heels, knees out, butt lower than the knees, chest up - no rounding or collapsing, armpits forward, shoulders pulled back and pressing INTO THE BAR HARD. Bar is over the middle of the body. Stand with the bar still over your head.

From here, you will perform an overhead squat. Keeping the bar over the middle of the body you will reach the butt back and down. Keep PRESSING into the bar! As you go down you will need to pull the bar back a bit to keep it over the middle of the body/foot. Drive the knees out and keep the chest up. Get the butt lower than the knees again. Stand to complete.

Repeat for one more rep.

Single Leg Deadlift (10 -1 (per side / alternating))

Don't mind the 10x1 in the instructions, use the same weight the whole time.

You will do 10 on the right, then 10 on the left. 9 on the right then 9 on the left. And so on until 1-1.

This is not for time. Rest as needed.

Score is weight that you use.

For this movement you will stand with the weight on one foot. Heel is down and the bar is held with the hands just outside of the legs. The bar will start on the ground. The working leg knee is bent slightly, the chest is lifted and back is flat. Lift the bar by digging the working heel into the ground, pulling the bar into the body and lifting the chest. Stand all of the way up with the bar and only on one foot. If you need to use the non working foot to tap the ground to re-set your balance a bit in this top position that is ok - but try to avoid it.

Lower the bar back to the ground by reaching the butt back and leaning the chest forward, but keeping it UP and the back flat/belly tight. The heel stays down and the bar stays close to the body.

Clean and Jerk (7 x 2 (Build Every 2 Min))

You will hit 2 reps every 2 min. These can be singles or strung together. If you do singles it MUST be a quick re-set and go.

Start with a weight that you are confident in, but is moderately heavy, add weight each time. If you miss - repeat that weight for the next set.

For the clean you may do a power clean or a squat clean. You may even do power until you have to squat etc.

For the clean you will start with the bar on the ground with the feet under the hips. Keep the heels down, bend the knees slightly, hands are just outside of your legs. There is a hinge at the hips, but keep the chest lifted. Keep the belly tight and the bar close. Lift the bar from the ground by digging the heels in and lifting the chest. Pull the bar in close to the body. Once past the knees you will pick up speed. Finish UP hard and strong - shrug the shoulders - and then as you pull the bar up - pull YOURSELF down into either a partial squat or a full squat. Elbows come around and through quickly so the bar lands on the shoulder.

The feet will move out - but no wider than your squat stance. Make sure you drive your knees out in the catch.

For these reps - it should get to the point where you are unable to completely feed the jerk from that catch position.

So stand up out of the clean catch. Re-set the feet to under the hips - then perform the jerk.

Jerk may be power or split.

Dip by bending the knees, keeping the heels down, knees forward/out, chest up. Stand up hard and fast. Drive the bar UP as you press YOURSELF DOWN. Either into the power or split position.

Keep the belly tight and the bar over the middle of the body as you stand completely!

4 x 8-12 Reps
Glute Hamstring Raise (Unweighted)
or
Barbell Good Morning

Score is listed as weight - this is for Good Morning option only.

For the GHRs you will do these on a GHD. Make sure that your hamstrings are super warm before you attempt these, and if this is your first time with these - maybe place a box or a friend to assist you from the bottom. (See demo)

These are like a MASSIVE hamstring curl and are pretty hard! Keep a straight body, hip open position. Fight breaking at the hip to help you come up.

If you are doing Good Mornings the bar is on your back. You will keep the knees pretty straight, heels down, chest up, belly tight.

Hinge at the hip and if flexibility permits go down to 90 degrees. Squeeze the butt to stand up. If you start to round the back because you lack mobility in the hamstrings, allow for a bit bigger bend in the knees.

Sotts Press (5 x 4)

From the bottom of the squat you will press the bar up into locked out position to mimic bottom of overhead squat or snatch catch position.

For this movement you will want to start SUPER light. Like an empty barbell or even a PVC pipe or broomstick handle.

You will have the bar on your back with a wide/overhead squat grip. This grip needs to be something that you could dump behind you with your arms straight if necessary. To find this grip you can try doing some pass throughs with a PVC pipe or empty broomstick handle.

If your shoulders are SO tight that you can't pass through at all. That is ok. You can still practice the Sotts Press. You will just go extremely light.

You will get into the bottom of the squat with the bar on your back and that wide grip. Make sure you are in a solid squat position. Heels are down, knees out, chest up, no softness or plopping in the back/spine.

Tighten the belly and press the bar up to lock out with the weight over the middle of your body/middle of your foot. Fight to keep that chest up and work to get your ARMPITS forward. Think about rotating your pinky into the bar. Press up not only with the shoulders but with your whole back. Pause at the top for a moment before lowering down.

You will stay in the bottom of the squat position and lower the bar back onto your back. And then do the next rep.

Do not go up in weight unless you are feeling SMOOTH with the up and down.

Hang Snatch (7 x 3 (1 set every 3 min))

For these reps we are looking for 3 in a row each time without dropping. You will get significant rest between sets so that is an indication you should push to go with something that is heavy for you!

If you are new to this movement you may choose to do a hang power snatch into an overhead squat. Otherwise you will perform the movement as:

You will deadlift the bar with a wide (overhead squat) grip. Bring the bar to the "hang" position (at the waist. Practice the hook grip (thumb around the bar - fingers around your thumb).

From here you will make sure your feet are under the hips and heels are down. Hinge at the hips so that the torso comes forward, but keep the chest up. Allow the knees to bend slightly. Keep the heels down and pull the bar INTO the body and allow the bar to slide down the legs. Keep the arms straight. Once you are somewhere between the pockets and the knees you will change direction and start to stand UP hard and fast. You will want to make sure you finish UP with the bar going UP and not forward.

Shrug the shoulders and pull the elbows high and outside. As you are pulling UP on the bar - pull YOURSELF DOWN underneath it. Allow the feet to move out to your squat stance with the heels down. Reach the butt back and down as you pull under and keep the chest up and knees out. Land in a full squat position with the bar locked out over the middle of your body. Chest up and belly tight. Stand to complete the rep.

Lower back to the hips for the next rep.

1 Push Press + 2 Jerks (7 x 3 of the complex (1 Push Press + 2 Jerks))

Perform 1 Push Press
+
2 Jerks
As a complex

For this you will perform the 3 reps as a complex. 1 Push Press + 2 Jerks.

For the push press you will start with the bar on the shoulders with the elbows slightly in front. The belly should be tight. Feet under the hips and weight in the heels.

You perform a short dip by bending the knees and sitting the but back SLIGHTLY but not allowing the chest to come forward. This dip is short. Just 2-3".

From this dip position you will drive the power from the legs into the bar to pop it off of the shoulders. Move the face out of the way and press the bar UP to lockout. Avoid leaning back as you press. Keep the belly tight! Finish with the bar locked out over the middle of the body.

When you lower the bar move the face out of the way and bring the elbows back down in front of the bar.

If you are comfortable you can take that lowering right into the next dip (for the first jerk) or you can lower it (ABSORB WITH THE KNEES) and stand and re-set.

The jerk is the same as the push press EXCEPT - instead of pushing the bar UP out of the dip - push YOURSELF down!

You will then catch the bar overhead in a partial squat - locked out with the bar over the middle of the body. Stand to finish the lift.

You can also catch in a split jerk. If you do this make sure the front heel is down and back knee is bent!

Push Jerk (EMOM 5 MIN - 5 REPS)

Every minute on the minute perform 5 reps of a push jerk.

Same as the above - it's a dip, drive, press under, stand.

Make sure that when you lower the bar you absorb with the knees!