Jerk Work Day  A1) Back Squat  3x4-6 @ 31X1, rest 90s A2) Single Arm Dumbell Torso Row   3x8-12, rest 30s between arms, rest 90s before back squat  B) Rack Pulls Above Knee ( yes ABOVE)  3x4-6 @ 31X1, rest 3 minutes between attempts - make these explosive - i'd prefer straps with your clean grip rather than switch grip.  C1) Sotts Press in Jerk position  4x3 @ 3101, rest 30s C2) Hanging L-sit  4x20-30s, rest 30s D) Jerk Complex 4 Rounds  2 Press in Split  2 Push Press in Split  2 Split Jerk Balance  rest 2-3 minutes between Most of these touches should be heavy but technical E) Tall Jerk Complex  Every 2 Minutes for 12 Minutes  Tall Jerk + Jerk (1+1) with 2 count in the catch position   Most of these touches should be heavy but technical  

Clean Day Try to increase in weight or move up in the rep range for the movements from last week.  A1) Barbell Standing High Pull 3x12-15 @ 31x2 (Rest 60s) A2)  Dumbell Pullovers 3x12-15 @ 3201 (Rest 60s) B1) Close Grip Bench 3x8-12 @ 31x1 (Rest 30s) B2) Front Rack Step Ups 3x16-24 Alternating legs (Rest 30s) B3) V Ups 3x30s (Rest 30s) C. Every 2 minutes for 12 minutes 1 lift off to knee (pause one second) +3 lat pullbacks with 1 second pause  +1 clean High pull (from the floor)  D. Every 2 minutes for 12 minutes Tall clean x 2 (3 second pause at bottom)  

SNATCH DAY  A1) Dumbbell Strict Press  3x12-15 @ 30X2, rest 90s A2) Front Rack Reverse Lunges  3x16-20, controlled, rest 90s B1) Pendlay Row  3x8-12 @ 20X2, rest 60s B2) Side Plank  3x45-60s, rest 30 between sides, rest 60 before next Pendlay row  C) Snatch Complex  Every 2 Minutes for 12 minutes  1 Snatch lift off to above the knee  3 Lat Pull Backs with 1 count against leg  1 Snatch High Pull from floor   start heavy but technical for your first set  D) Tall Snatch  Every 2 minutes for 12 minutes  2 Tall Snatches with a 3 second pause in the bottom start heavy but technical for your first set

Jerk Work Day  A1) Back Squat  3x4-6 @ 31X1, rest 90s A2) Single Arm Dumbell Torso Row   3x8-12, rest 30s between arms, rest      90s before back squats  B) Rack Pulls Above Knee  3x4-6 @ 31X1, rest 3 minutes between attempts - make these explosive - i'd prefer straps with your clean grip rather than switch grip.  C1) Sotts Press in Jerk position  4x3 @ 3101, rest 30s C2) Hanging L-sit  4x20-30s, rest 30s D) Jerk Complex  6 Rounds  2 Press in Split  2 Push Press in Split  2 Split Jerk Balance  rest 2-3 minutes between Most of these touches should be heavy but technical E) Tall Jerk  Every 2 Minutes for 12 Minutes  Tall Jerk + Jerk (1+1) with 2 count in the catch position   Most of these touches should be heavy but technical