Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

250 row sprint

With empty bar, two rounds of:

10 bent over rows

10 strict presses

10 OH Squats

5 hang cleans

5 OH lunges

Workout Warmup:

10 min EMOM

1 hang power clean, 1 from ground, touch and go.

Start at 60% adding weight on each round going for a heavy double.

Workout:

21-15-9 reps for time of:

Overhead squats 95/65, RX+ 115/75. Front squats ok if you can’t do OHS.

Box jumps 24/20, RX+ 30/24

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving Position x 5 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Sets 3-4 = 2 reps @ 80%
*Sets 5-6 = 1 rep @ 85%

C.
Every 90 seconds, for 10:30 (7 sets):
Clean + Front Squat + Jerk x 1 rep

*Set 1 @ 70% of 1-RM Clean & Jerk
*Sets 2-3 @ 75% of 1-RM Clean & Jerk
*Sets 4-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk

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

*Set 1 = 4 reps @ 75%
*Set 2 = 6 reps @ 70%
*Set 3 = 4 reps @ 80%
*Set 4 = 6 reps @ 75%
*Set 5 = 4 reps @ 80-85%

E.
In 10 minutes, build to a 8-RM Bench Press

Skill:

Accumulate 30 C2B pullups