Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

With an empty bar

8 Romanians, 8 bent over rows, 9 alternating presses, 8 good mornings.

rest then 5 back squats, 5 OH squats, 3 snatch balances

rest then 5 hip snatches, 5 hang snatches

Workout warmup:

Overhead squats, sub front squats if you cannot do OHS.

5x5 starting at 50% working up to a heavy-ish set of 5.

Workout:

5 rounds for time of:

7 SDHP 95/65

30 Air Squats

7 Handstand Push Ups (rx+strict)

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean with a 2 second pause in catch position + Power Jerk with a 2 second pause in catch position

*Sets 1-3 = 2 reps @ 75% of 1-RM Clean
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Clean

B.
Every 90 seconds, for 10:30 (7 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Sets 4-7 = 1 rep @ 85%

C.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 3 reps @ 70-75%

D.
One Set of Tabata:
V-Ups
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Skill:

Do D of lifting program