Work up to a heavy hang snatch @60KG

Behind the neck thruster
4×6-8 ( increments ) @40,45,50 8 Reps, 55KG 5 Reps
Work on hip drive
– Reset every rep standing still
come down into the squat slow
and explosive hips up as you reach that
quarter squat position

Snatch pull with extensions
4×6 @ 105% Snatch @68KG 4×4

Hollow Hold 2 minutes total

8 Wide grip pull ups
8 Wide push ups
5 sets

Box Clean 2nd pull with extension
85-90% of clean
3×4-6 @75KG

Box Clean 2nd pull without extension
3×10 @ 115% Clean @100KG

Sumo deadlifts light
2×12 @ 50% @70KG
2×10 @ 60% @84KG
2×8 @ 65 % @90KG

Push press
4×3 @ 75-80% @50KG
Hold 2 seconds @ top

10 DB bicep curl @12KG
10 DB Lat Row HEAVY @30lbs
4 sets
minimal rest

Muscle Snatch
4×8 – work up @30KG

2 Hang power snatch + 2 Hang snatch high pull
4 sets @ 70% of power snatch @45KG

2 Hang Clean + 2 Jerk drives
70% of power clean @55KG
4 sets

Back squats
3×3 @ 80% @82KG
3×12 Narrow squats @ 60% @60KG

Single leg squat with DB with box on the side
3×15
– step up from the side not front
*Did 3×5 at BW

Jerk technique work
8×3 @ 70% @60KG

2 Hang power clean + 2 power clean from floor
5 sets @ 80% Clean @60KG

Behind the neck push press
Grip in between snatch and press
4×6 @ 75-80% @55KG

Clean pull touch and go
5×5 @ 110% of clean @85KG(100%)

GHD back extension holds x250 seconds
Quality holds

Weighted Push ups @10KG
x50

Snatch technique work
8×3 @70% @45KG

Touch and go Hang snatch high pull
4×5 @ 85% of 1RM snatch @55KG

4 Front squat + 1 Jerk from rack
@ 80% Jerk @55KG
4 sets

Dumbbell Lat Row
8 Static + 8 Dynamic @30lbs
5 sets @45lbs
Minimal Rest

Behind the neck pull ups x40

Ring Plank x300 seconds