Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
50 partner pullovers
2 rounds of:
10 air squats
10 pushups
10 v-ups
10 shoulder kips on rig
Workout Warmup: Strength
Bench Press
3x5 at 75%, 2x3 at 85% or max effort.
Workout:
5 rounds for time:
25 Double Unders
5 Power Snatches (95/65) RX+ (115/75) RX++(135/95)
25 Double Unders
5 Bar or Ring Muscle-ups, or 8 C2B, or 12 PU
Lift:
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving x 5 reps
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Snatch x 3 reps
The goal of the Clean Grip Snatch is as a warm-up & mobility exercise. If flexibility is an issue, stick wtih the empty bar & just work to go lower each set.
B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep
*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%
*Sets 7-8 = @ 85-90%
Immediately followed by…
Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch
C.
Every 75 seconds, for 6 minutes (5 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Sets 4-5 = 1 rep @ 90%
Immediately followed by…
Every 30 seconds, for 3 minutes (6 sets):
Clean & Jerk x 1 rep @ 80%
D.
Every 2:30, for 7:30 (3 sets):
Front Rack Barbell Lunges x 6 reps each leg
Build over the course of the 3 sets.
Skill:
10 pistols, each leg
2 rope climbs
5 rounds