Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 single leg DL, 5 each leg. (heavy KB)

10 push ups on KB

10 KB snatches, 5 each arm

10 knee raises, strict on rig

Workout Warmup:

Bench Press

5x5@ 85%, or as heavy as you can.

Workout:

For Time:

1,000 Meter Row buy-in

Then:

3 Rounds

21 Deadlifts (135/95), RX+ (185/125)

15 bar over burpees

9 T2B

Lift:

Wednesday (Session Two)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Sets 2-3 = 2 reps @ 75%
*Sets 4-5 = 2 reps @ 80%
*Sets 6-7 = 1 rep @ 85%
*Sets 8-9 = 1 rep @ 90%

C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-5 = @ 80%
*Sets 6-8 = @ 85%

D.
Every 3 minutes, for 9 minutes (3 sets):
3″ Deficit Deadlift x 8 reps

Start at 55-60% of your 1-RM Deadlift & work up in weight as you go.

Skill:

5 rounds of

15 GHD sit ups

10 Ring dips, kipping