This workouts focus is power-strength. I've been playing around with a way of wave loading were we use exercises that very in load and in speed. Using exercises like pulls that can be loaded heavier than your clean or snatch, and then moving on to working the olympic lift at a lighter load but greater speed. Cycling through the variance between speed and load through out the workout.
We will be starting off with snatch high-pulls working up to 115-120% of a 1 rm snatch. Then we will be taking the weight back down and working the power snatch + hang snatch + hip snatch. Next, we are moving onto Clean podium pulls working up to 110% of your 1 rm clean. After the podium clean pulls are completed we will be working Max effort box hops. Finishing with Tabata Hang cleans using 40% of your 1 rm clean.
Doing 1 set every 2min do 3 reps of snatch high- pull at:
1. 3x 100% 2. 3x105% 3. 3x110% 4. 3x115% 5. 3x120% 6. 3x120%
Using 70% of your 1 rm snatch, do 1 set of power snatch + hang snatch + hip snatch every 2min for 5 rounds.
Using 110% of your 1 rm clean, do 5 reps of podium clean high-pulls. Do 1 set every 2min for 4 sets.
spend 5 min working up to a max effort box hop.
Finish with Tabata Hang cleans @ 40% of arm clean. 8 rounds of 20 seconds work, 10 seconds rest.