Warmup:

500 m row or 400m run

Mobility:

CS/dynamic stretch

B warmup:

25 jumping jacks

40' bear crawl

40' waiters walk, heavy KB

20 KB snatches

20 goblet squats

200 m row, sprint

Workout warmup:

Squat cleans:

5x3, 1HSC+1SC, start at 70% and get heavy. 

Workout:

3 Rounds:
10 Front Squats 135/95, RX +155/115, RX++(185/135)
20 T2B
50 Double Unders

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 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 – 2 reps @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 91%
*Set 5 – 1 rep @ 96%
*Sets 6-8 – 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.” In 18 minutes, build to a 3-RM Front Squat

C.
Three sets of:
DB Bench Press x 10 reps
Romanian Deadlift x 8 reps @ 75% of 1-RM Clean
Rest 30 seconds

Skill:

10 strict HSPU, 20 extended range HSPU, 40 flat HSPU