Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

150 m row

150 m run

20 RKBS

20 SDHP

80' Bear crawl

Workout warmup:

10 min alternating EMOM

Warm PC up to 75% then

3 PC's

25 DU's

Workout

Four rounds for time

50 DU's

5 power cleans, 135/95, RX+ 155/105, RX++185/125, RX+++225/155 (go heavy, should all be singles)

400 m run or 500/400 m row

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 8 minutes (6 sets):
Snatch Balance x 1 rep

Build over the course of the 8 sets.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep @ 85%

The goal today is consistency! #1 goal should be to go 10/10 on your lifts.

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean x 1 rep

*Sets 1-4 @ 75-80% of 1-RM Power Clean
*Sets 5-8 @ 80-85% of 1-RM Power Clean

D.
Every 2 minutes, for 8 minutes (4 sets):
Deadlift x 4 reps @ 75%

Skill:

5 rounds of

5 kipping ring dips

5 C2B pullups

25 DU's