Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

250 m row, then:

Two rounds of

10 KB thrusters

10 SDHP

10 swings

5 strict pull ups

Workout Warmup:

Bench press or strict press

Warmup to 75% then:

5x3 @ 85%

Workout:

12 min AMRAP

2 Push Presses 95/65, RX+115/75, RX++135/95

2 pullups

2 Box Jump Overs (24/20)

4 Push Presses (115/75)

4 pullups

4 Box Jump Overs (24/20)

….

Reps increase by 2 for each round.

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds

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

Immediately followed by…

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

Build over the course of the 3 sets.

B.
Every 2:30, for 12:30 (5 sets):
Clean + Clean & Jerk

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

At the 14 minute mark…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps @ 87.5%

D.
Three sets of:
Front Rack Barbell Lunge x 6 reps each leg
Rest 30 seconds
Bench Press x 10 reps
Rest 60 seconds

*Weights should be challenging but not maximal. Aim for 2 heavy working sets each.

Skill: