Clean and Jerk

Every 90sec for 7 sets:
P. Clean (2sec pause at mid-knee) + Hang Clean + Jerk

Work up to a heavy weight (no fails!)

Strength

3 sets of:
20 Goblet Squats (heavy!)
Rest 30-60sec
6-10 tall kneeling single arm DB Press
Rest 30-60sec
8-12 Ring Rows (X221)
Rest 30-60sec

Accessories

Accumulate 75 reps of:
Banded Bicep Curls
Banded Tricep Extensions
Band Pull apparts
- split work up as wanted -

Snatch Complex

4 sets of:
Segmented Snatch Deadlift + 2 Snatch Pulls from Hang (2sec pause mid thigh) + High Hang Power Snatch

4 sets of:
Slow Pull Snatch Deadlift + below knee Snatch Pull + Hang Power Snatch

4sets of:
Snatch Deadlift + below knee Power Snatch

-work up in weight over all 12 sets-

Accessories

3 sets of:
10 alt. Lateral Lunges (KB in Hands)
10sec Copenhagen Plank (each side)
20sec Goblet Squat Hold
10 banded Victory raises