Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 RKBS

10 SDHP

10 Goblet squats

20’ duck walk

Workout Warmup:

Front Squats: 5x5 starting @60%, work your way up to a heavy set of 5. Try and get heavier than 9/25 when we did this last.

Workout:

Complete as many rounds and reps as possible in 12 minutes of:

30 Double-Unders

10 power snatches 95/65 RX+115/75, RX++135/95, RX+++155/105

10 Toes to Bar

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by….

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps

Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch

*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Set 2 = 2 reps @ 80% of 1-RM Snatch
*Set 3 = 1 rep @ 84% of 1-RM Snatch
*Set 4 = 1 rep @ 87% of 1-RM Snatch
*Set 5 = 1 rep @ 90% of 1-RM Snatch
*Set 6 = 1 rep @ 93% of 1-RM Snatch

C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 90%

D.
In 15 minutes, establish a 4-RM Back Squat

E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds

Skill:

5 rounds of

30 sec handstand hold

30 sec ring hold