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  3x3 @ 3101, rest 30s C2) Hanging L-sit  3x20-30s, rest 30s D) Jerk Complex Every 2:30 minutes for 4 Rounds  2 Press in Split  2 Push Press in Split  2 Split Jerk Balance   Most of these touches should be heavy but technical sound ! 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

A1) Clean Grip Muscle High Pull3 x 12-15 @ 31X2, rest 60s A2) Dumbell Pull Over 3 x 12-15 @ 3201, rest 60s B1) Close Grip Bench Press 3 x 8-12 @ 31X1, rest 30s B2) Front Rack Step Up 3x 16-24, rest 30s controlled pace B3) Bodyweight V-up (if you have been moving these easily at 30s, I want you to add a 1-2 sec pause at the top and a 1 sec controlled descent) ? 3x 30s, rest 30s C) Clean Lat Complex Every 2 minutes for 12 minutes  1 Clean lift off to top of the knee, pause 1 count  3 lat pullbacks with 1 count against thigh  1 Clean High Pull from floor *you'll perform a warm up prior, most touches should be at a heavy but technically sound weight D) Tall Clean Complex (changed up) Every 2 minutes for 12 minutes  1Tall Clean + 1 High Hang clean with a 3 second pause in the bottom of each clean *you'll perform a warm up prior, most touches should be at a heavy but technically sound weight

SNATCH DAY  Goal to move up in weight or reps  A1) Dumbbell Strict Press (standing)  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 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