Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

150m row sprint

10 RKBS, Heavy

10 Goblet squats

10 Pushups, one hand on KB

Workout Warmup:

Take 10 min to get your DL and Bench press warmed up.

Workout:

Old School Garage WOD (Total Meathead)

20 min Alternating EMOM

1 Deadlift: @90%+ of 1 RM (or 3@ 80%+)

2 Bench Press @90%+ of 2 RM

On the minute for 20 Minutes

Half of class will start on Bench the others on DL.

Pair up and share bars if you can.

Dead lifters will lift 1st on the min, than will spot the Bench pressers who will lift on 1:20.

Coaches, please note weight lifted for each athlete on whiteboard.

Lift

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Jump & Land Drill x 45 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
*Set 6 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 85% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 90-93%

D.
Three sets of:
Front Rack Barbell Lunge x 6 reps each leg
Rest 30 seconds
Seated 1-Arm Dumbbell Shoulder Press x 10 reps each arm
Rest 30 seconds

Skill:

10 min of MU Practice