Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds

150 m run

10 KB swings

150 m row, sprint

Workout warmup:

Dead lift:

On the two min:

5x3, warm up to 75% then do sets at 80%.

Workout:

B. AMRAP 3

3 Dead lifts (115/75)
3 Power Cleans (115/75)
3 Push Jerks (115/75)

rest 3 min

AMRAP 3

3 Dead lifts (135/95)
3 Power Cleans (135/95)
3 Push Jerks (135/95)

rest 3 min

AMRAP 3

3 Dead lifts (155/105)
3 Power Cleans (155/105)
3 Push Jerks (155/105)

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch

This video shows a Full Snatch, but, it will give you an idea of the timing of the slow pull.

B.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk

*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

C.
In 10 minutes build to:
Deadlift – 4 reps @ 75% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 12 minutes (6 sets):
Speed Deadlift x 3 reps @ 65%

Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.

D.
Three sets of:
Hip Extension on GHD Machine x 12 reps
L-Sit x 15 seconds
Rest 60 seconds

Skill:

Do "D" portion of today's lift.