Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

With barbell, 95/65lbs

10 straight leg DL

10 front squats

10 hang cleans

10 jerks

Rest as needed, focus on form/technique.

Workout Warmup:

On the two min

5x3 Power Clean and Jerks. Singles OK

Start at 70%ish and add Weight as you can

run 100 m between sets

Workout:

Every 4 minutes, for 24 minutes 6 sets) for max load:
400 Meter Run
3 Ring or Bar Muscle-Ups, (scale 6 C2B, or 10 chin over, 5 strict, or 10 ring rows)
3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made . Each lift counts towards your total, so don’t miss. Your score will look something like this…18-16-3000lbs

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep

*Sets 1-3 = @ 60%
*Sets 4-6 = @ 65%
*Sets 7-8 = @ 70-75%

C.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk

*Sets 1-2 = 2 reps @ 60%
*Sets 3-4 = 1 rep @ 70%
*Sets 5-6 = 1 rep @ 75%

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 4 reps

*Sets 1-2 = @ 70% of 1-RM Back Squat
*Sets 3-4 = @ 75% of 1-RM Back Squat

E.
One Set Tabata of:
V-Ups
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Skill:

5 rounds of 10 ring dips

15 GHD sit ups