Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 kb snatches

10 goblet squats

10 push ups

5+ strict pullups

Workout warmup:

Bench press or strict press

5@ 75%-5@75%-3@85%-2@90%-1@100%

Workout:

5 Rounds For Time:

5 Chest to Bar (9 chin over)

10 Push Ups

15 Thrusters (75/55)

150 m run

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

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

*Sets 1-2 = 3 reps @ 85%
*Sets 3-4 = 3 reps @ 80%
*Sets 5-6 = 3 reps @ 75%

D.
Three sets of:
Front Rack Barbell Lunge x 6 reps each leg
Rest 30 seconds
Bench Press x 10 reps
Rest 60 seconds

*Weights should be challenging but not maximal. Aim for 2 heavy working sets each.

Skill:

5 rounds of:

5 strict HSPU

5+strict PU, change grip each round

5+strict ring dips