Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 kb swings

10 goblet squats

10 push ups

10 v-ups

Workout Warmup:

5 rounds of:

1 hang clean+1 power clean and Jerk+1 jerk working up to workout weight +

100 m run between sets

Workout:

250m Row

15 Clean and Jerks (115/75) RX+(135/95)

250m Row

12 Clean and Jerks

250m  Row

9 Clean and Jerks

250m Row

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch x 1 rep @ 80-85%

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 3 reps @ 85-90%

E.
Three sets of:
Pullups x 6 reps
Rest 60 seconds

Skill:

10 min of handstand walking or accumulate 3 min of handstand hold using wall for minimum support.