July 20-Aug 15

Get ready to drop the volume and up the intensity. We have drilled consistency now it is time to dial it in under pressure. 
Monday

20 min 

A 3 pos Power snatch 

B 3 pos Snatch

15min Snatch (first 7 minutes work to a max with no hook or feet second 7 minutes keep weight above 85% of max but below 97%)

15 min

A 3s Snatch high pull

B 3s Panda pull

15 min 5x3 back squat (week one you will establish 1 RM during this time)

Tuesday

20 min

A 3 pos power clean

B 3 pos clean

15 min Clean (first 7 minutes work to a max with no hook or feet second 7 minutes keep weight above 85% of max but below 97%)

10 min 2s Clean pull w/ 3 second pause just BELOW KNEE (not touching the knee) at 100-120% clean max

15 min

A 8s land mine row (both arms)

B 15 banded toes to bar

Wednesday 

15 min 6s 1/4 front squats AS HEAVY AS YOUR SOUL CAN HANDLE 

20 min Competition jerk (first ten minutes work to a max with 3 second pause in dip second ten minutes work to max)

15 min 3s push press (keep between 85-90% FOR ALL SETS) 

10 min 3x7 good mornings

Friday

15 min 3s narrow grip over head squat work up to max

15min 

A 6 bench press

B 3 narrow grip bench

15 min 6s single leg Bulgarian split squats (stay moderate on weight)

A 3x50 sit ups

B 3x8 upright row (grip halfway between clean and snatch)

C 3x80 sec plank

Saturday

Work up to max or near max effort on all lifts. 

5x1 snatch

5x1 c&j

4x3, 3x2 front squat 

3x3 thruster