Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers, each. Light WB

40' bear crawl

30 Jumping jacks

20 Mountain Climbers

10 V ups

5 strict pull ups

Workout warmup:

Power Snatch

2 rounds of 1 hang + 2 from ground, 3 rounds of 2 PS from ground

Workout:

3 Rounds for time of:
400m run or 500/400 m row
25 Wall Ball Shots, 20/14
15 pull ups, RX + 10 C2B, RX++ 6 MU's

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" of lift program