Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

two rounds of:

10 KB snatches

10 Goblet squats

10 OH lunges

10 shoulder kips on rig.

Workout Warmup:

OH Squats from Rack(do front or back squats if uncomfortable with OHS).

Start at 50% and do sets of:

5@50%

5@60%

3@70%

3 @75%

3@80%

Workout:

21-15-9-6-3 reps, for time of:

SDHP (95/65)

Wall Ball (20#/14#)

Toes-to-bar

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Drop to Split x 5 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk

*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Sets 1-3 = 3 reps @ 65%
*Sets 4-5 = 3 reps @ 75%

E.
Four Sets of:
Bench Press x 10 reps

The goal here is to work up to a heavy, but not quite maximal, set of 10 in the Bench Press

Skill:

10 HSPU, strict

10 kipping dips

10 C2B pullups

4 rounds