Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

With empty barbell:

10 bent over rows

5 presses

5 push jerks

5 split jerks

5 good mornings

Four arm stretch from back rack

10 front squats

Workout Warmup:

Strict Press, on the two min.

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

Workout

15 Min. AMRAP
30 Double Unders (2x singles)
15 Shoulder to overhead (115/75) RX+ (135/95)
150 m run
15 Toes to Bar
 

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch x 2 reps

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Power Snatch

This video shows a Full Snatch, but, it will give you an idea of the timing of the slow pull.

B.
Every 2:30, for 15 minutes (6 sets):
Behind The Neck Split Jerk + Split Jerk

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

C.
In 12 minutes build to:
Deadlift – 2 reps @ 85% of 1-RM Deadlift

Immediately followed by…

Every 90 seconds, for 7:30 (5 sets):
Speed Deadlift x 2 reps @ 75%

Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.

D.
Three sets of:
Hip Extension on GHD Machine x 10 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