Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of

20 DU's

10 KB thrusters

10 push ups, one hand on KB 5 each arm

Workout warmup:

Bench Press

5x3@85%

Workout:

10-9-8-7----3-2-1

25 DU's

Thrusters 95/65, RX+115/75

Bar over burpees

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 4 sets.

B.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk

*Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 77.5% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

C.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat

*Sets 1-3 = 3 reps @ 65%
*Sets 4-5 = 3 reps @ 70%
*Sets 6-7 = 2 reps @ 75%

D.
Three sets of:
Barbell Lunge x 8 reps each leg
Stationary Dips x 8 reps
Rest 60 seconds

Skill:

Do "D" of O lift