Warmup:

500 m row or 400 m run or 1 mile run

Mobility:

CS/Dynamic stretch

B warmup:

250 m row

10 goblet squats heavy kb

10 SDHP heavy kb

10 RKBS heavy kb

10 Ring Rows

Workout Warmup:

Sumo Dead lifts, 5x5 starting at 60% working up the weight you will use for Dead Lifts for the wod. Focus on form!

Workout:

5 rounds for time

3 MU’s

6 DL 225/155, RX+275/185, RX++315/225

9 Kipping Ring Dips. Mods, stationary bars, box dips, no bands

27 DU’s

Dead lifts are heavy, you should be able to do at least the 1st two rounds unbroken then sets of three for the remaining rounds.

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

Followed by…

Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep

*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep

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

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

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

E.
Three sets of:
Bent Over Row x10 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

Skill:

5 rounds of:

10 strict Pull ups

15 GHD back extensions