The new cycle starts Monday March 16th. Below will be posted a general version of the workout. Some of these exercises may be unfamiliar if you do not know them do not "wing it" ask your coach!

Rest for this cycle will be minimal. If you rest more than 90 seconds your rest period is sucking your life away.

Monday

15 min Snatch 4's (Full snatch re-grip on the floor. Better only be on the floor long enough for the bar to settle... I'm watching you)

8 min 3x1st pull-> rhythm to pocket+hang snatch

10 min 3's Drop snatch or Snatch balance

10 min Snatch grip RDL 21's

17 min
     A 5x8 Bar curl
     B 5x8 Overhead squat

Tuesday

15 min Clean 4's (Full snatch re-grip on the floor. Better only be on the floor long enough for the bar to settle... I'm watching you)

10 min 3xHang clean+Slow pull clean

10 min 3 First pull+Full pull

(Next two movements focus on the dip movements having a piston like motion.)

8 min 8's Push press (as slow of negative as possible)

10 min 8 partial+5 full front squat

15 min
     A 5x8 Ring dip
     B 5x30 Stick sit up

Wednesday

15 min 4's Jerk

10 min 2x1 Squat jerk+1 Split jerk

10 min 3's Drop jerk

10 min 5's Handstand push up (2x45/35+25)

15 min
     A 5x8 Scap row
     B 5x8 Split position back squat

Friday

8 min 4's Tall clean and Jerk

8 min 4's Muscle snatch

8 min 4's Panda pull

8 min 8's Floor press

5 min 50 pull ups

8 min 100 Box jumps 40-24/36-20 ( Land at or above power position on top of the box)

Saturday

Comp style warm up
Hit best # of Snatch and C&J

5x7 Back squat (3second pause in the bottom) 2 min rest between sets

If you don't understand some of these don't worry that is why you have a coach that happens to be the person who wrote this, so no worries.
This cycle has some interesting changes that will progress each week, so be patient and follow the rep schemes. Listen to your body and you won't go wrong.