Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 goblet squats

10 Swings

10 KB pushups

5-10 high knee raises on rig.

Workout Warmup:

Bench Press, warm up to 75% then:

On the two min, 5x3 at 85%+

Workout:

500/400 m row buy in.

3 rounds for time of:

21 Ball Slams (30/20lb)

15 Front Squats (115/75) RX+(135/95) RX++(155/105)

9 TTB

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 16 minutes (8 sets):
Snatch x 2 reps

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

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

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

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 8 reps each leg

Build over the course of the 3 sets.

Skill:

15 GHD back extensions

10 ring Dips