500 m row or 400 m run
With empty bar
10 bent over rows
10 shoulder presses, alternating front and back.
10 good mornings
6 min to warmup power cleans to workout weight then move right into your dead lifts.
5x5@70% on the two min. Touch and go, no dropping with the exception of last rep.
Four min AMRAP X 3. Three min rest between rounds.
21/16 Calorie Row
15 Power Cleans
9 Burpee Box jump (24"/20")(not over)
Round #1 - (135/95)
Round #2 - (115/80)
Round #3 - (95/65)
Score is total reps.
Monday (Session One)
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Built over the course of the three sets.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch x 3 reps @ 90% of your 3-RM Hang Snatch
*If you don’t know your 3-RM Hang Snatch, establish that today instead of doing these sets.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Power Jerk x 1 rep
*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Sets 5-6 = @ 85% of 1-RM Power Clean
(Perform a power clean, lower the bar to just above the knee & perform a hang power clean, then perform a power jerk)
Every 2:30, for 10 minutes (4 sets):
Back Squat x 6 reps @ your 10-RM weight
*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets
Three sets of:
DB Bench Press x 12 reps
Romanian Deadlift x 10 reps (Aim to use 65%+ of your 1-RM Clean for these)
Rest 60 seconds
5 rounds of :
10 ring dips
1 rope climb
15 GHD Sit-ups