Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 m run

150 m row

25 jumping jacks

25 mountain climbers

50 single unders

25 lunges

15 pushups

Workout Warmup:

Take 7 min to set up station and warmup movements.

Workout:

18 min alternating EMOM

30 Double Unders

4 Muscle-ups, (Scale, 10 Ring Rows)

12 Alternating DB Snatches 50/35

Lift:

Wednesday (Session Two)
A.
In 17 minutes, establish a 1-RM Power Snatch

B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the catch

*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk

C.
In 12 minutes build to:
Deadlift x 2-3 reps @ 90% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 5 reps @ 60%

Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.

D.
Four sets of:
Hip Extension on GHD Machine x 6 reps
Prone Plank x 45 seconds
Rest 30 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Skill:

Four sets of:
Hip Extension on GHD Machine x 6 reps
Prone Plank x 45 seconds
Rest 30 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.