Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

8 min EMOM

Power Snatch x3 working up to workout weight

30 DU’s

Workout Warmup:

Bench Press 5x3 @ 70%-75%-80%-85%-85%+ on the two min.

Or HSPU, 10 strict(use riser if necessary)+20 kipping + 10 extended(deficit)

Workout:

12 min AMRAP

30 double unders

15 Bent over row (75/55) RX+(95/65)RX++(115/75)

10 Power Snatches (75/55) RX+(95/65)RX++(115/75)

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean with a 2 second pause 1″ off the ground & 2 second pause at knee + Jerk x 1 rep

*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Sets 4-6 = @ 85% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 2 reps

*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-6 = @ 85% of 1-RM Power Snatch

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a 5 second lowering phase x 3 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-5 = @ 75-80%

E.
Three sets of:
Chinups x 10 reps
Front Rack Barbell Lunges x 5 reps each leg
Rest 45 seconds

Skill:

max set of Ring MU’s in 3 min, rest three min and repeat.