Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 goblet squats

150 m row

10 KB swings

150 m row

10 front rack lunges(kb)

150 m row

Workout Warmup:

Super Squats

We will be doing this for 4 more weeks. The focus is on muscle endurance rather than 1RM or bulk. Please embrace this and see how much we can increase our weight over the next month. Our goal will be to increase weight 5% or more each week.

If you got through this last week without DOMS then increase your weight by 7.5-10%.

If you were sore but completed all reps at your starting weight then add 5%

If you were really sore (trouble walking or standing) after two days then use the same weight

12 min Alternating EMOM

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Load barbell at 65%(see above) of 1RM Front Squat (For Both Lifts)

Workout:

For time:

10-9-8———-3-2-1

Power cleans, 135/95, RX+ 155/105

TTB, both toes must touch the bar 90% of the time for RX, close does not count.

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

B.
In 18 minutes, establish a 1-RM Clean & Jerk

C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch with a 3 second pause at knee

*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Set 2 = 1 rep @ 80% of 1-RM Snatch
*Set 3 = 1 rep @ 85% of 1-RM Snatch
*Sets 4-5 = 1 rep @ 85-90% of 1-RM Snatch

(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)

D.
In 15 minutes, establish a 5-RM Back Squat

E.
Three sets of:
Pull-Ups x 8 reps
Rest 60 seconds

Skill:

MU practice, two 3 min amraps. rest 3 min between.