Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
Barbell warmup, Romanians, bent over rows, alternating shoulder presses, fore arm stretch from back rack, good mornings, front squat.
With empty bar do 3 rnds of 3 position Snatch
Workout Warmup:
10 min EMOM:
5+strict PU’s change grip each round
3 position Power Snatch. 1 from hip, 1 from hang, 1 from ground working up to workout weight.
Workout:
5 rounds of:
4 Bar or Ring MU’s, Scale 10 kipping or 10 jumping PU’s
8 Hang power snatch 95/65, RX+ 115/75, RX++ 135/95
12 Lateral Bar over burpees
Lift:
Wednesday (Session Two)
A.
In 18 minutes, build to a 1-RM Snatch with no hook grip & without moving feet
B.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split x 2 reps
Build over the course of the 4 sets.
C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk with a 2 second pause in receiving
*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Sets 4-5 = 1 rep @ 90%
*Sets 6-7 = 1 rep @ 92-95%
D.
Every 2:30, for 10 minutes (4 sets):
3″ Deficit Deadlift x 8 reps
Start at 55% of your 1-RM Deadlift & work up in weight as you go.
Skill:
5 min AMRAP
Ring or BMU’s whatever you did in the wod do the other.