Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

10 RKBS, Heavy

10 SDHP, Heavy

10 high knee raises on rig.

150 m row, Damper on 10

Workout Warmup: Strength

Dead Lift:

5x5 on the two min. Touch and go. (No dropping)

Warm up to about 70% and do 1st set @70-75%. Add weight as you can. Remember touch and go!

Workout:

7 rounds for time of:

7 Back Squats (95/65) Don't go up in weight, just go faster.

7 Box Jumps (24″/20″)

7 Pull-ups, RX+7 C2B

Lift:

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

Build over the course of the 3 sets.

Every 90 seconds, for 4:30 (3 sets):
Snatch Balance x 2 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch Pull + Hip Snatch + Mid Hang Snatch x 1 rep

*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-7 @ 75% of 1-RM Snatch
*Sets 8-10 @ 80% of 1-RM Snatch

(Mid Hang Snatch is done from the middle of the knee cap)

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 4 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-5 = @ 75%

D.
Four sets of:
Romanian Deadlift x 6 reps @ 60-70% of 1-RM Clean weight
Pull-Ups x 12 reps
Rest 30 seconds

Skill:

10 GHD Back Extensions

1-2 Rope climbs