PROGRESSIVE WARM-UP
1 set:
30 jumping jacks
10 ATY raises
10 ring rows (use false grip)

1 set:
30 mountain climbers
10 up-downs
10 ring dips

1 set:
10 PVC pass-throughs
10 good mornings
10 pull-ups or jumping pull-ups

1 set:
2:00 muscle-up practice

POWER SNATCH PROGRESSION
PROGRESSION FOCUS
Snatch deadlift + shrug Setup
Muscle snatch Stand-pull-punch
Partial overhead squat Press up into the bar and pull back on it as the athlete sends their hips back slightly.
Hang power snatch Extend the hips before the arm pull
Power snatch Extend the hips before the arm pull

CLEAN AND JERK PROGRESSION
PROGRESSION FOCUS
Hang clean pull Push down through the heels and pull up with the shoulders
Hang power clean Shrug the shoulders to the ceiling and shoot the elbows forward
Power clean Smooth below the knee, then speed up above the knee
No bar) Jump, punch, and land with arms extended overhead Focus on hip extension and timing of the press under
Push jerk with barbell Pulling head out of the way
Clean and jerk Focus on two jumps. One jump to get the bar to the shoulders and another jump to get the bar overhead.

BUILD UP AND WORKOUT PREP
3 sets:
4 clean and jerk
4 muscle-ups
4 snatch

RX

For time with a partner:
30 clean and jerks (95/135 lb)
30 muscle-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.

INTERMEDIATE

For time with a partner:
30 clean and jerks (65/95 lb)
30 burpee pull-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.

BEGINNER

For time with a partner:
60 DB clean and jerks (10/15 lb)
60 jumping pull-ups
60 snatches
– One partner works while one rests. Partition the reps as needed.

3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm