Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 lunges

Shoulder kips on rig

10 KB swings

150 m row

Workout Warmup:

Super squats:

12 min Alternating EMOM

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Load barbell at 70%ish of current front squat max (For Both Lifts). We will try and increase the weight each week up to 5%.

Workout:

For time:

Partition reps any way you like

30 Pull ups, RX+30 Chest to bar pull-ups

30 Deadlifts, 185/125, RX+225 155

30 Kettlebell swings, 24/16, RX+32kg 24kg

*At the top of every minute must stop and do 5 pushups on DL bar

Lift:

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

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 75 seconds, for 20 minutes (16 sets):
Clean & Jerk x 1 rep @ 75%

C.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
In 16 minutes, establish a 8-RM Push Press

Skill:

Max set of RMU, 5 min. Rest 5 min and do max set of BMU