Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 burpees

10 wall ball shots (workout weight)

10 high knees on rig

10 SDHP with heavy KB

250 m row sprint

Workout warmup:

On the two min for ten min:

Cleans

Warmup to 65% then:

Starting at 70% do one hang clean+1 PC from ground+1 SC from ground. Get heavy. 

Workout:

20/15 calorie row
20 Wall ball shots
20 Toes to bar
20 deadlifts 185 lb/135lb
20 burpee box jump overs, 24″/20″
20 deadlifts
20 Toes to bar
20 Wall ball shots
20/15 calorie row

Lift:

Monday (Session One)
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. The goal is to work on technique here, not maximal weight.

B.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%

D.
Three sets of:
Chin-Ups x 8 reps
V-Ups x 40 seconds
Rest 30 seconds

Skill:

20-15-10-5 HSPU

run a 150 after each set