Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

40’ weighted lunge(overhead/kb)switch hands at 20’.

10 KB snatches

10 pushups

10 goblet squats

Workout Warmup:

8 min alternating EMOM

Snatch complex, 1 hang snatch+2 from the ground(squat snatches)

Pullup warmup

Workout:

12-9-6-9-12

Power Snatch (95/65) RX+(115/75) RX++(135/95)

Overhead Squats (95/65) RX+(115/75) RX++(135/95)

Pull-ups or MU’s (6-4-2-4-6)

150 m run or row after each round.

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 4 minutes (4 sets):
Muscle Clean x 2 reps

Build over the course of the 4 sets.

(Use this as a warmup & to practice keeping your elbows high as long as possible.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Jerks

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

C.
Every minute, on the minute, for 8 minutes (8 sets):
Slow Pull Power Snatch

*Sets 1-2 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch
*Sets 7-8 = 1 rep @ 85-90% of 1-RM Power Snatch

(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

D.
Every 2:30, for 10 minutes (4 sets):
Front Squat with a 5 second lowering phase x 2 reps

*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%

Skill:

10 min of handstand practice