Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

25 single unders

Then two rounds of:

10 goblet squats with DB

25 DU’s

10 DB shoulder press, 5 each arm

25 DU’s

10 DB snatches

25 Du’s

Workout Warmup, strength:

Back Squat, 5@75%-4@80%-3@85%-Max set @70%, on the two min.

Workout:

11 min AMRAP

30 DU’s

20 DB snatch 50/35lb

10 box jump 24/20, RX+30/24

150 m row

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch with no hookgrip & without moving feet x 2 reps

*Sets 1-2 = @ 70% of 1-RM No Hook No Feet Snatch
*Sets 3-4 = @ 75% of 1-RM No Hook No Feet Snatch
*Sets 5-6 = @ 80% of 1-RM No Hook No Feet Snatch
*Sets 7-8 = @ 85% of 1-RM No Hook No Feet Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

B.
Every 2 minutes, for 8 minutes (4 sets):
Walk to Split Position x 5 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

C.
Every 2 minutes, for 18 minutes (9 sets):
Split Jerk

*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 Split Jerk.

D.
Every 2:30, for 10 minutes (4 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 4 sets.

Skill:

Max set of ring MU’s in 3 min. Rest 3 min and repeat.