Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

2 rounds of

10 push ups

10 air squats

set of strict pull ups

Workout warmup:

Bench Press

Warm up to 70% then:

5 @ 75%- 3 @85%- 2 @ 90%- 1@ 95%-1 @100%+

Workout:

Three 3min AMRAP's, same weight for all three lifts.

1st:

12 DL 115/75, RX+135/95, 

9 HC

6 Jerks

2nd:

9 DL 135/95, RX+155/105

6 HC

3 Jerks

3rd;

6 DL 155/105, RX+185/125 (or as heavy as you can)

3 HC

1 Jerk

3 min rest between AMRAP's

Lift:

Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 2 reps @ 70%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps @ 70%

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

*Sets 1-3 – 5 reps @ 65%
*Sets 4-5 – 5 reps @ 70%

Skill:

5 rounds of:

15 GHD back extensions

15 HSPU