Each workout has a unique descriptive title based on its primary focus (e.g., snatch technique, clean & jerk complexes, tempo work, overhead stability).
Workout structure is standardized across every session:
• Warm Up
• Technique
• Strength
• Core Down (or Cool Down when labeled as such)
Full Workout List
Workout 1: Overhead Stability & Snatch Emphasis
Warm Up
2 Rounds
• Lunge and Press x6 each arm
• Banded Facepull x12
THEN 4 Rounds
• Barbell High Pull x4
• Barbell OH Squat x4 w/ 3sec pause @ bottom each rep
• KB Swing x8 (moderate weight)
Technique
4 Rounds
• AK Power Snatch + OH x5
Rest 45sec
4 Rounds
• BK Power Snatch + OH x3
Rest 60sec
Strength
3 Rounds
• BK Full Snatch x1 w/ 1sec pause @ below knee
THEN 5 Rounds
• Ring Reverse Fly x8
• Tall Kneeling / Seated Banded Pulldown x12
Core Down
• DB Lowering + Alt. Leg Lowering x6 each side
• Sciatic Nerve Flossing x3-6 each side
Workout 2: Clean Complex Builder
Warm Up
2 Rounds
• Inch Worm
• KB Goblet Squat x5 + Duck Walk x15 total steps + KB Goblet Squat x5
THEN 3 Rounds
• Barbell RDL x8
Rest 10sec
• Continuous Barbell High Pulls x8
Rest 10sec
• Barbell Front Squat x8
Technique
4 Rounds
• Power Clean x1 from Floor + Push Press x3
Rest 45sec
3 Rounds
• Power Clean x2 (AK then BK) + Push Jerk x2
Rest 45-60sec
Strength
3-5 Rounds
• Power Clean x3 (Floor, Floor, Floor) + Split Jerk x1 w/ 5sec hold feet together
THEN 2-3 Rounds
• Deficit KB Deadlifts x5 (KBs in each hand)
• Banded OH Extensions x10
Core Down
• Birddog
• Feet Down x20
• Feet Up x10
• Barbell Front Rack Hold 20-40sec
• Cat Camel x8
Workout 3: Clean & Jerk Volume Ladder
Warm Up
3 Rounds
• Banded Bear Squats x10
• KB Suitcase Carry – moderate weight, ½ length of gym
• Front Squats x8
THEN 3 Rounds
• Muscle Clean x3 + Strict Press x5
Technique
4 Rounds
• Power Clean x1 + Front Squat x2 + Split Jerk x3
Rest 45-60sec
Strength
8 Rounds Total
• 2 Rounds: Full Clean x1 + Split Jerk x3
• 2 Rounds: Full Clean x1 + Split Jerk x2
• 2 Rounds: Full Clean x1 + Split Jerk x1
Core Down
3-4 Rounds
• Wall Pressing Deadbug x12
• Bear Crawl Shoulder Taps x12
*After last round: 1×15 Feet Elevated Breathing
Workout 4: Snatch Grip & Overhead Focus
Warm Up
2 Rounds
• Banded Facepull x10
• Barbell OH Squat Hold 20-40sec
THEN 2 Rounds
• Tall Kneeling Muscle Snatch x6
• BTN Snatch Grip Press x6
Technique
4-6 Rounds
• Snatch Grip Deadlift x2 + Shrug/Pull x2 + AK Power Snatch x2
Rest 45-60sec
Strength
5 Rounds
• Snatch Grip RDL Complex: Above Knee to Below Knee x5 + AK Snatch Pull x5
Rest 30sec
• Single Arm KB Press w/ Foam Roller x8 each arm
Core Down
2-4 Rounds
• Hollow Body Hold 10-20sec
• Feet Up Birddog x8 total alternating
• Wrist Ext / Flex Stretch 20sec each
Workout 5: Snatch Pause Progression
Warm Up
3 Rounds
• Crossover Symmetry Reverse Fly x8
• Crossover Symmetry Facepull x8
• Crossover Symmetry Squat Row x12
THEN 3 Rounds
• Snatch Grip Deadlift x6
• Muscle Snatch x4
• AK Power Snatch x2
Technique
3 Rounds
• Power Snatch + OH Squat x3 w/ 3sec hold at bottom
Rest 45-60sec
3 Rounds
• Power Snatch + OH Squat x2 w/ 3sec hold at bottom
3 Rounds
• Power Snatch + OH Squat x1 w/ 5sec hold at bottom
Strength
6 Rounds
• Below Knee Tempo Full Snatch x1 (SG deadlift to hips → 3sec lower to below knee → explode into full snatch)
Rest 45-60sec
Core Down
2-3 Rounds
• Bear Dogs x5 each arm
• Tall Kneeling Banded Pulldowns x10
• Downward Dog x5
Workout 6: Power Clean & Jerk Focus
Warm Up
2 Rounds
• KB Deadbug OH Raise x10
• Lateral Step Ups x5 each leg
• BTN Front Rack Press x10
THEN 2 Rounds
• Barbell High Pull x5
• Barbell Front Squat x5
• Barbell Strict Press x5
Technique
4 Rounds
• AK Power Clean x2 + Push Jerk x2
3 Rounds
• BK Power Clean x2 + Split Jerk x2
2 Rounds
• Alternating BK & AK Power Clean x5
Strength
6 Rounds
• Front Squat x2 + Split Jerk x1
Rest 45sec
Core Down
2-3 Rounds
• Banded Deadbug x20 total
• Banded Hip Flexor Stretch 30sec
Workout 7: Muscle Snatch & OH Squat
Warm Up
3 Rounds
• Banded Facepull x8
• Banded W Press x8
• KB Goblet Squat x8
Technique
4 Rounds
• Muscle Snatch x3
• OH Squat x3
• Bottom Squat Hold 10-20sec
Rest 45sec
Strength
3 Rounds
• Power Snatch from BK x2 + OH Squat x1
Rest 45-60sec
5 Rounds
• 3 Position Pulls (pause 3sec at Floor, Below Knee, Above Knee → then Snatch Pull x1)
Core Down
2-3 Rounds
• Downward Dog Alt. Toe Tap x12 total
• 90deg Leg Rotations x6 each leg
• Wrist Flexion Stretch 30sec
Workout 8: Snatch Complex Progression
Warm Up
3 Rounds
• Banded Squat Row x8
• Banded Scaptions x8
• Spiderman and Reach x4 each leg
THEN
• Banded V-up x10
• Snatch Grip Thruster x5
Technique
4 Rounds
• Power Snatch x1 + OH Squat x2 + Full Snatch x1
Rest 45sec
Strength
3 Rounds @ moderate weight
• 4sec Tempo Snatch to Below Knee x2
THEN 6 Rounds @ moderate-heavy
• 4sec Tempo Snatch to Below Knee x1
Core Down
2 Rounds
• Bear Crawl Side Taps + Kickbacks 20sec each
• Ring Lat Stretch 20sec each
Workout 9: Clean Technique & Strict Press
Warm Up
2 Rounds
• Inch Worms x6
• Dead Bugs x12 L/R then x12 R/L (complete one side, then the other)
• Crossover Symmetry Reverse Fly x12
THEN 2 Rounds
• Empty Barbell Thrusters x8
• Crossover Symmetry Scaptions x12
Technique
6 Rounds
• Power Clean from Floor + Full Clean from Below Knee
(Focus: tall for power clean, quick under bar for full clean; +5 lbs every 2 rounds once at working weight)
Strength
3 Rounds
• Strict Press x1 + Push Press x2
Rest 30sec
3 Rounds
• Push Jerk x2 + Split Jerk x1
Rest 60sec
(*After split jerk: pause 3sec with feet together overhead)
THEN (after strength)
2-4 Rounds
• Dual KB Thruster x3 (pause 3sec at Front Rack, Bottom Squat, OH)
Cool Down
2-4 Rounds
• Wrist Flexion Rock Backs 20sec
• Downward Dog x10
• Crossover Symmetry 90/90s x8
Workout 10: Clean & Jerk Tempo Complex
Warm Up
2 Rounds
• KB Front Rack Carry – down and back ½ gym length
• Barbell RDL x5 + Muscle Clean x5 + Barbell Strict Press x5
• Glute Bridge Banded Pulldown x10
Technique
4 Rounds
• Power Clean x1 w/ 3sec pause @ Below Knee + Split Jerk x2
THEN 4 Rounds
• Power Clean from Floor + Full Clean from Floor + Split Jerk x1
Strength
4-6 Rounds
• Snatch Grip Bench Deadlift x4 w/ 4sec lowering
• Wide(r) Grip Pull Ups x2 w/ 4sec lowering
• Single Leg KB Deadlifts x4 each w/ controlled lowering
Rest 1min
Core Down
2 Rounds
• Barbell Retraction Hold 20sec
• Plate ABC Pallof Press each way
Workout 11: Deadlift to Clean Complex
Warm Up
3 Rounds
• Crossover Symmetry Row x12
• Sumo KB Deadlift x8
• Barbell Front Rack Hold 20-30sec (empty bar up to 135)
• Barbell Front Squat x5 + Strict Press x5
Technique
3 Rounds
• Muscle Clean x3 + Push Press x1 + Split Jerk x2
(Between sets: 6 total bounce squats – x3 bounces)
4 Rounds
• Tempo Power Clean x2 + Front Squat x3 + Split Jerk x1
Strength
6 Rounds
• Clean Pull x1 + Tempo Full Clean x1
THEN 4 Rounds
• Barbell Split-Stance Strict Press x5 each side
• Box Leg Curls x12
• OH Pallof Press w/ split stance x10 each side
Cool Down
• Supinated Hang 10sec
• Wall T-Rotations x6 each side
Workout 12: Snatch from Above Knee & Tempo
Warm Up
3 Rounds
• KB Bounce Squats x8
• Barbell Upright Row x5 w/ 3sec pause at top
• OH Squat x5 w/ 3sec pause at bottom
Technique
5 Rounds
• Power Snatch from AK x2 + OH Squat x2
(Between each set: 10-20sec Crossover Symmetry OH bottom squat hold)
Strength
3 Rounds
• Full Snatch from AK x2
3 Rounds
• Full Snatch from BK x2
3-5 Rounds
• Tempo Full Snatch x1
Core Down
• Anti-Rotation Deadbug 20-30sec each side
• Banded Half Kneeling Hip Flexor Rock x10 each side
Workout 13: Power Snatch & Full Snatch Ladder
Warm Up
3 Rounds
• KB Bounce Thruster x6
• 90/90 Crossover Symmetry x12
• Barbell Muscle Snatch x6
• OH Squat Hold 20sec
Technique
3 Rounds
• Power Snatch from BK x3 + OH Squat x1
3 Rounds
• Power Snatch x1 + Full Snatch x2
4-5 Rounds
• Power Snatch x1 + Full Snatch x1
Strength
Build to 4 Working Rounds
• Front Squat x3 (pause on 2nd rep @ bottom 3sec) + Front Rack Hold 40sec
• Dumbbell Rolling Skull Crushers x12 (slow & controlled lowering)
Core Down
2-3 Rounds
• KB Suitcase Hold x20sec each side
• Straight Arm Squeezes x5 each direction
Workout 14: Clean & Jerk Positional Work
Warm Up
2 Rounds
• KB Goblet Reverse Lunges x8 each leg
• Crossover Symmetry OH Press x8
• Barbell Power Pull x5
Technique
3 Rounds
• Power Clean from BK x2 + Push Jerk x1 + Split Jerk x1
3 Rounds
• Power Clean from BK x1 + Full Clean x1 + Split Jerk x1
3 Rounds
• Tempo Clean x1 + Split Jerk (hold split position 3sec)
Strength
3-4 Rounds
• Snatch Grip Deadlift x3 w/ 3sec lowering
• Banded Lat Pulldown x15
Core Down
2-3 Rounds
• Banded Birddogs x8 each side
• Single Leg Holds 10-20sec
Workout 15: Deadhang Snatch Focus
Warm Up
2-3 Rounds
• Lunge and Twist w/ Band x6 each alternating
• KB OH Carry – light to moderate weight
• Snatch Grip Barbell RDL x8
Technique
2 Rounds
• Deadhang Snatch x4
6 Rounds
• Deadhang Snatch x2
Strength
5 Rounds
• Power Clean x1 + Front Squat x2
Rest 1min
THEN 3 Rounds
• Barbell Split Jerk x3 – pause in catch 3sec
• OH KB Bulgarian Split Squats x6 each leg
Cool Down
• Bottom Squat + Lat Stretch 30sec each side
Workout 16: Clean Pull & Power Clean
Warm Up
2 Rounds
• 90/90 Crossover Symmetry x8
• KB Bounce Squats x8
• Barbell Front Rack Stretch 30sec
Technique
5 Moderate Working Sets
• Deadlift to hip x1 + Clean Shrug x1 + Power Clean x1
Rest 90sec
Strength
4 Moderate to Heavy Working Sets
• Power Clean x1 + Front Squat x3
Rest as needed
THEN 3 Rounds
• Split Stance KB Front Rack Hold 30sec
• Push Jerk x2
Core Down
2-3 Rounds
• Box / Bench PVC Deadbugs x16 total
• PVC Lat Stretch 30sec
Workout 17: Clean Pull to Above-Knee Clean + Posterior Chain Strength
Warm Up
2-3 Rounds
• Bear Crawl Shoulder Taps x12 total
• Behind-the-Neck Front Rack Stretch 20sec
• Barbell Front Rack Reverse Lunge x4 each leg
Technique
5 Rounds
• Clean Deadlift x1 + Clean Pull x1 + Above Knee Full Clean x1
Rest 90sec
THEN 3 Rounds
• Push Jerk x2
• KB Front Rack Hold 20sec
Strength
3-4 Rounds
• Back Squat x3
(pause on the 2nd rep for 3sec / build to a weight that allows fast, explosive reps)
• Box Jump x3
THEN
• Mountain Climbers with SKLZ Sliders
Accumulate 50 total reps (rest as needed)
Cool Down
2 Rounds
• Hips Down Push Ups x6
• Supinated Hang 15sec
Gonzo Strength 