Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

250 m row sprint

Then two rounds of:

25 jumping jacks

10 push ups

10 shoulder kips on rig

2 wall walks

Workout Warmup:

Strict Press, 5@60%, 3@70%, 2@80%, 1@9o%, 1 @100%

Or, 3 rounds of:

10 GHD situps

10 strict Pull Ups

10 Dips

Workout:

Three Four min AMRAPS

12 Front Squats (115lbs/75lbs)

12 Toes To Bar

12 lateral Burpees

Two min rest

9 Front Squats (135/95)

9 Toes To Bar

9 lateral Burpees

Two min rest

6 Front Squats (155/105)

6 Toes To Bar

6 lateral Burpees

Score is total reps

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps

*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Sets 4-6 = @ 85%

C.
Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk x 2 reps

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Set 5 = @ 85% of 1-RM Clean & Jerk

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

*Sets 1-4 = @ 80%
*Sets 5-6 = @ 85%
*Sets 7-8 = @ 85-90%

E.
Three sets of:
Sled Push x 100 feet
Rest 90 seconds

Use moderate weight. You shouldn’t be able to sprint with it but you also shouldn’t have to walk it.

Skill:

accumulate 3 min of handstand hold