Week 7

Day 1

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Slow Pull Snatch
      1. 5 x 3
   3. Snatch grip shoulder press
      1. 5 x 3
2. Snatch from High Thigh + OHS
   1. Light x 2 + 2 x 2
   2. Add weight x 2 + 1 x 4
3. Snatch Pull
   1. 90 - 100% x 3 x 3
4. Auxiliary Work
   1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 5 x 3
      2. ssw/15 back extensions

Day 2

1. Back Squat
   1. 60% x 8
   2. 70% x 6
   3. 75% x 4 x 3
2. Shoulder Press  
   1. Moderate - Heavy x 5 x 3
3. Auxiliary
   1. Elbow plank (add weight if able) 30s x 4
   2. Superset with 15 heavy Russian Kettlebell swings

Day 3

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. Thruster with 10 second negative
      1. 5 x 3
   3. Tall Clean
      1. 5 x 3
2. Clean from mid shin
   1. Light x 2 x 2
   2. Add weight x 1 x 4
3. Clean DL
   1. 100-110 % x 5 x 3
4. Auxiliary Work
   1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 5 x 3
      2. ssw/15 GHD Sit ups or sit ups

Day 4

1. Warm Up (after general warm up)
   1. PVC or Bar
   2. No hook grip, no foot movement snatch
      1. 5 x 3
   3. Pressing Snatch Balance
      1. 5 x 3
      2. https://www.youtube.com/watch?v=50c9WSYehWQ
2. Muscle Snatch + Power Snatch from hip   
   1. Light - Moderate 1+3 x 4
3. Clean High Pull + Power Clean from hip
   1. Light - Moderate 1+3 x 4
4. Auxiliary
   1. Accumulate 90s goblet squat
   2. Accumulate 90s hanging L-sit or hanging hollow hold

Day 5

1. Warm Up  (after general warm up)
   1. PVC or Bar
   2. Accumulate 90s narrow grip OH squat hold
2. Snatch from low Blocks
   1. Light x 2 x 2
   2. Add Weight x 1 x 5
3. Clean and Jerk from low Blocks
   1. Light x 2+2 x 2
   2. Add Weight x 2 + 1 x 3
4. Front Squat
   1. 70% x 6 x 3