Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Take 10 min to do:

Barbell warmup, then:

3x3 power cleans working up to your workout weight

Workout warmup:

Front Squat

7 at 60%

5 at 70%

3 at 80%

7 at 65%

5 at 75%

3 at 85%

Workout:

150 Meter Run,

21 Power Clean (115/75)

150 Meter Run,

18 HSPU (9 strict) both rx

150 Meter Run,

15 Power Clean (115/75)

150 Meter Run,

12 HSPU (6 strict)

150 Meter Run,

9 Power Clean (115/75)

150 Meter Run,

6 HSPU, (3 strict)

Lift:

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat + Snatch Balance

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

B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

At the 11 minute mark…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 87.5% of 1-RM Snatch

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 7 reps

*Sets 1-2 @ 92.5% of 7RM weight
*Sets 3-4 @ 87.5% of 7RM weight

*Note: If you do not know your 7RM Back Squat – Find that today instead of doing these sets.

D.
Four sets of:
Pull-Ups x 8 reps
Glute Ham Raises x 6 reps
Rest 60 seconds

Skill:

Do D of weight lifting program