Clean Day Try to increase in weight or move up in the rep range for the movements from last week.  A1) Barbell Standing High Pull 3x12-15 @ 31x2 (Rest 60s) A2)  Dumbell Pullovers 3x12-15 @ 3201 (Rest 60s) B1) Close Grip Bench 3x8-12 @ 31x1 (Rest 30s) B2) Front Rack Step Ups 3x16-24 Alternating legs (Rest 30s) B3) V Ups 3x30s (Rest 30s) C. Every 2 minutes for 12 minutes 1 lift off to knee (pause one second) +3 lat pullbacks with 1 second pause  +1 clean High pull (from the floor)  D. Every 2 minutes for 12 minutes Tall clean x 2 (3 second pause at bottom)  

SNATCH DAY  A1) Dumbbell Strict Press  3x12-15 @ 30X2, rest 90s A2) Front Rack Reverse Lunges  3x16-20, controlled, rest 90s B1) Pendlay Row  3x8-12 @ 20X2, rest 60s B2) Side Plank  3x45-60s, rest 30 between sides, rest 60 before next Pendlay row  C) Snatch Complex  Every 2 Minutes for 12 minutes  1 Snatch lift off to above the knee  3 Lat Pull Backs with 1 count against leg  1 Snatch High Pull from floor   start heavy but technical for your first set  D) Tall Snatch  Every 2 minutes for 12 minutes  2 Tall Snatches with a 3 second pause in the bottom start heavy but technical for your first set

Jerk Work Day  A1) Back Squat  3x4-6 @ 31X1, rest 90s A2) Single Arm Dumbell Torso Row   3x8-12, rest 30s between arms, rest      90s before back squats  B) Rack Pulls Above Knee  3x4-6 @ 31X1, rest 3 minutes between attempts - make these explosive - i'd prefer straps with your clean grip rather than switch grip.  C1) Sotts Press in Jerk position  4x3 @ 3101, rest 30s C2) Hanging L-sit  4x20-30s, rest 30s D) Jerk Complex  6 Rounds  2 Press in Split  2 Push Press in Split  2 Split Jerk Balance  rest 2-3 minutes between Most of these touches should be heavy but technical E) Tall Jerk  Every 2 Minutes for 12 Minutes  Tall Jerk + Jerk (1+1) with 2 count in the catch position   Most of these touches should be heavy but technical  

Wednesday 6.15.16 --CLEAN DAY  HERE IT IS... NEW OLY CYCLE A1. Barbell Standing High Pull 3x12-15 @ 31x2 (Rest 60s) A2. Dumbell Pullovers 3x12-15 @ 3201 (Rest 60s)   B1. Close Grip Bench 3x8-12 @ 31x1 (Rest 30s) B2. Front Rack Step Ups 3x16-24 Alternating legs (Rest 30s) B3. V Ups 3x30s  (Rest 30s)   C. Every 2 minutes for 12 minutes 1  lift off to knee (pause one second) +3 lat pullbacks +1 clean High pull   D. Every 2 minutes for 12 minutes Tall clean x 2 (3 second pause at bottom)