Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

With empty barbell:

10 bent over rows

10 presses

10 good mornings

Forearm/wrist stretch

3 shrugs

5 hang cleans

Workout warmup:

Power cleans, 3x5 complex of 1 hang+1 power+1 squat clean. Get heavy, singles ok.

Workout

21-15-9

Front squats, 135/95 this is the max weight today. Go fast.

HSPU

150 m run

Lift:

Monday (Session One)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 8 minutes (8 sets):
Snatch Balance x 1 rep

Build over the course of the 8 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 94%
*Set 7 = 1 rep @ 98%
*Sets 8-10 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 15 minutes, build to a 1-RM Power Clean + Power Jerk

D.
Every 3 minutes, for 9 minutes (3 sets):
Barbell Lunges x 6 reps each leg

Build over the course of the 3 sets.

Skill:

10 min of MU practice