Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Two rounds

150 m row

150 m run

10 walking lunges

10 jumping squats

Workout warmup:

10 min alternating EMOM

25 DU’s

10 ring rows (elevated feet)

Workout:

Four rounds for time:

40 Du’s

20 Weighted Lunges, KB front rack, 20/12kg

10 Box Jumps

150 m run

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 2 second pause just below knee

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Power Snatch

B.
In 17 minutes, establish a 1 Rep Max Split Jerk

C.
In 17 minutes, build to a 3 Rep Max Deadlift

D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
L-Sit x 20 seconds
Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Skill:

Do D of lift program