Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 m row

150 m run

Two rounds of

10 goblet squats

10 KB swings

10 push ups

Workout Warmup:

Front Squats

5x5 @ 70%

Workout:

15-12-9-6-3 reps, for time of:

Chest-to-bar Pull-up

Clean & Jerk (135/95) RX+(155/105)

V-ups

Lift:

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the four sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Grip BTN Push Press + 2 Overhead Squats

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch

*Sets 1-2 = 2 reps @ 72.5% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 77.5% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)

At the 11 minute mark. . .

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 82.5% of 1-RM Snatch

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps*

*Sets 1-2 @ 90% of 10RM weight
*Sets 3-4@ 85% of 10RM weight

*Note: If you do not know your 10RM Back Squat – Find that today instead of doing these sets.

D.
Three sets of:
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 6 reps
Rest 60 seconds

Skill:

30 Strict HSPU, use bumpers and Ab mats if you cant do strict to ground.