Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup:

2 rounds of:

150 m row, damper set on 10

10 heavy KB squats

10 heavy RKBS

10 heavy SDHP

Workout Warmup:

Super Squats

Since we were interrupted by the holidays, we will be continuing Super Squats today and next Monday. Try and do 75% or same weight you did last time. You will be sore but this should reset you for next week.

12 min Alternating EMOM

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Load barbell at 75%(see above) of 1RM Front Squat (For Both Lifts)

Workout:

21-15-9

Box Jumps (24/20)

Power Cleans 135/95, RX+155/105, RX++185/125

T2B

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch x 1 rep @ 80-85%

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 3 reps @ 85-90%

E.
Three sets of:
Pull-Ups x 6 reps
Rest 60 seconds

Skill: