Olympic Lifting May 25-27

DB Activation
Barbell Warm-up

Drop Snatch
Work to a heavy single

Snatch
3x
Hang Power Snatch + OHS
Power Snatch From Knee + OHS
Power Snatch + OHS

Clean
3x
Hang Power Clean + FS
Power Clean from Knee + FS
Power Clean + FS

*Work these at 60-65%  The focus on this complex is our footwork. Ideally our footwork on the power snatch should be such that we are set and ready to squat.  Any reset of the feet prior to the squats means we need to dial in out footwork accuracy.

Strength
5x3 Jerk Dip *Work to a Heavy Triple

Olympic Lifting May 15-17

Barbell Warmup

Primer
4x (2+2)
(Snatch Push Press + OHS)

Snatch
4x (2+1)
(Hang Power Snatch + Squat Snatch)

*Focus with the Snatch complex is the lock out.  We want to be aggressive with the lockout and by training a couple reps from the hang prior to the full squat variation we can feel if there are any differences in our turn over and lockout.  The feel should be essentially the same between the two.  Aim to make these reps consistent.  The same concept can be applied to the cleans.  With these we are focusing on our elbow speed and timing.  Ideally, a solid front rack receiving position is when the elbows are in front of the bar and pointing forward at the precise moment the bar makes contact with the shoulders.

Clean
4x (2+1)
(Hang Power Clean + Squat Clean)

2x Press Supersets
Max Reps Strict Press + Max Reps Push Press + Max Reps Push Jerk

Olympic Lifting May 8-10

Barbell Warmup

Primer
3x3 Muscle Snatch
*Feel your strength in the turnover with these, it will help a ton with the squat snatches below.

Snatch
6x2 Squat Snatch
First 3 sets at 65% of 1RM
Last 3 sets at 75%

Clean
6x2 Squat Clean
First 3 sets at 65% of 1RM
Last 3 sets at 75%

*Again we are training speed with these weights. Now that we have transitioned to the squat variation of the lifts, we need to be mindful of our first pull. We don't want this to be rushed and as fast as it was on the Power variations from a few weeks ago. Slow down the separation from the ground and make it a smooth separation while still maintaining enough speed to not stall out at the knees. Our speed focus is now going to be the pull under the bar.

Strength
In the Hole Front Squats
Work to a heavy with good form