Again, this is week 1 of the Classic Lift Position/Technique Cycle from Greg Everett's Olympic Weightlifting: A Complete Guide for Athletes and Coaches. He describes this cycle as such- "This program emphasizes classic lift performance technique by focusing on positions and movement drills. Most exercises do not have weights prescribed because it will be necessary to adjust weights appropriately for each lifter. Loading will be increased by feel weeks 1-3 and 5-7. When selecting weights, the lifter should choose them in the first weeks of these blocks with the knowledge that they will need to increase for 2 more weeks; in other words, the weights the first week should not be maximal efforts for the given sets and reps. By the final weeks of the blocks, the lifter should be aiming to use the heaviest possible weights with proper execution."
-Note: The Oly work will appear as it is written in the book, rests will be as needed. I am adding in accessory gymnastics work, core strengthening, met cons, etc. on my own to supplement this training.
-Power Snatch + OHS + Snatch- 5 sets; 2 sec pause in bottom- 95, 110, 121, 121, 121
-Push press + jerk behind neck + jerk- 5 sets; 5 sec hold in split- 110 on all sets
-Jerk dip squat- 5x3- 133, 155, 199, 220, 242
-Jump squat- 25% (of back squat) x 3 x 3- 72 on all sets
+
-Strict Pull Ups x 3 x Max; rest 3 min- 15, 12, 13
-3 sets- 20 GHD sit ups, 20 back ext; rest 1 min- all UB
-Mobility- done
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