Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 RKBS, heavy

10 SDHP, heavy KB

150 m row sprint, damper at 10

10-20 second hang from rig, relax your shoulders and torso.

Workout Warmup: Strength

Dead Lift, 5x5 at 75%+ or 5-20lbs more than last Monday

Workout:

AMRAP 12 Minutes

3 Front Squats 135/95, RX+155/105, RX++185/125

6 T2B

9 Push-Ups

Lift:

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-9 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 18 minutes, build to a 5-RM Back Squat

Followed by…

Every 2:30, for 5 minutes (2 sets):
Back Squat x 3 reps @ your 5-RM weight

D.
Three sets of:
Romanian Deadlift x 6 reps @ 70% of 1-RM Clean
Pull-Ups x 10 reps
Rest 30 seconds

Skill:

10 heavy wallballs (30/20)

2 rope climbs

4 rounds