The clean and snatch complexes are meant to drill the different positions. When you snatch from the floor you still have to hit mid-thigh and pockets. When you snatch from the hang, you have to hit mid-thigh and pockets. Make sure you are always hitting these positions when you clean or snatch.
5×1 Squat Clean Complex (1=Clean from floor, clean from mid-thigh, clean from pockets) – do not drop the bar during the complex. Go as heavy as possible with perfect form
3×8 Back Squat @ 55% of 1RM from last week.
If you didn’t set a 1RM last week, set it this week.
5×3 Push Press – heavy but perfect. No dipping forward/dropping chest. Knees out on dip and drive. Powerful drive.
5×1 Squat Snatch Complex (1=Snatch from floor, snatch from mid-thigh, snatch from pockets) – do not drop the bar during the complex. Go as heavy as possible with perfect form
If you didn’t set 1 RM Sumo Deadlift last week, do it this week.
10×250 meter row. 1 minute rest. Do not deviate on 500 meter pace by more than 5 seconds. Focus on perfect form. If you have questions on form, ask.
3×8 Bench Press – heavier than last week; stick with same weight for all 3 sets
3x ME UB Muscle-Ups (non-false grip if possible)
5×3 Overhead Squats (heavy as possible)
5×1 Squat Cleans @ 75% of 1 RM (perfect)
5×3 Weighted Ring Dips (add 2-3% to last week and same standards as last week)
4×400 meter runs at moderate pace. Do not deviate more than 5 seconds.
5×2 Squat Snatch @ 75% of 1RM (Perfect)
3×10 Handstand push-ups to deficit (choose a difficult deficit that you can make through all 10. Increase deficit in each round if necessary)
Spend 15 minutes working on something you suck at (double unders, handstand walk, pull-ups, chest-to-bar pull-ups, ring dips, etc.)