Warmup

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds with a barbell

10 bent over rows

10 good mornings

Forearm wrist stretch from back rack

10 front squats

10 presses

10 shoulder kips on PU rig.

Workout warmup:

3x3 power cleans+2x1-2 power cleans, start at 75% add weight each round. Go for a heavy single on last round. 2 min rest between lifts.

Workout

3 Rounds:
10 Front Squats 135/95, RX+155/115, RX++185/135
20 Chest to Bar Pull-Ups (mod 20 chin over not RX)
400 m run
 

Lift:

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Behind The Neck Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep

*Sets 1-4 @ 65-70% of 1-RM Clean & Jerk
*Sets 5-8 @ 70-75% of 1-RM Clean & Jerk

C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4 reps @ 70% of 1-RM Front Squat

D.
Three sets of:
Pull-Ups x 10 reps
V-Ups x 30 seconds
Rest 30 seconds

Skill

30 strict HSPU, use risers for head if necessary.