Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 RKBS, heavy

10 Goblet squats, heavy

10 push ups

150 m row, damper on 10

Workout Warmup: Strength

Back Squat, 5x5 at 75%, add weight if you can.

Workout:

12 min AMRAP

8 T2B

8 Power Snatches (95/65) RX+(115/75) RX++(135/95)

8 HSPU

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 90 seconds, for 12 minutes (8 sets):
Clean Pull + Clean + Jerk

*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%

C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep

*Sets 1-3 = @ 85-90% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90-95% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(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.
Three sets of:
Barbell Overhead Walking Lunges x 8 reps each leg
Rest 90 seconds

Build as heavy as you can go with strict form.

Skill:

5 min to get max set of RMU

rest 5 min

5 min to get max set of BMU