Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

400 m run

two rounds of:

10 KB swings

10 kb Thrusters

10 push ups

Workout Warmup:

5x3 hang cleans working up to your heaviest workout weight.

Workout:

4 min amrap

15 Wall Balls 20/14

12 Hang Power Cleans 95/65

2 min Rest

4 AMRAP

15 Wall Balls 20/14

10 Hang Power Cleans 115/95

2 min Rest

4 AMRAP

15 Wall Balls 20/14

8 Hang Power Cleans 135/96

2 Rest

4 AMRAP

15 Wall Balls 20/14

6 Hang Power Cleans 155/105

Start each AMRAP with the wallballs, combine all rounds and additional reps for your score.

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 + Clean + Jerk x 1 rep

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Set 3 = @ 80% of 1-RM Clean & Jerk
*Set 4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk

(Perform a Clean, drop the bar, then perform a Clean & Jerk)

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch with a 3 second pause below knee x 1 rep

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

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 2 reps

*Set 1 = @ 80%
*Sets 2-3 = @ 85%
*Sets 4-5 = @ 90%

E.
Three sets of:
Pull-Ups x 8 reps
Barbell Reverse Lunges x 5 reps each leg
Rest 45 seconds

Skill:

5 min max effort Ring MU’s