Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 push ups

10 kb Snatches

10 G2O with Bumper, 45/25lb

Workout Warmup:

Shoulder Press:

On the two min.

5@70%

3@75%

2@80%

2@85%

2@90%

Or, five rounds of

10 GHD Back extensions

10 Tricep box dips

10 slamball pullovers 30/20lb

Workout:

3 rounds of:

500/425 m row or 400 m run

21 DB snatch, 50/35

15 Wall Balls, 20/14

9 Burpee Box Jump 24/20”
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):
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.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + 2 Front Squats + Jerk x 1 rep

*Set 1 = @ 65% of 1-RM Clean & Jerk
*Set 2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4= @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk

C.
In 15 minutes, establish a 1-RM Power Snatch

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

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

E.
Three sets of:
Chin ups x 8 reps
Barbell Lunges x 5 reps each leg
Rest 45 seconds

Skill:

10 strict HSPU x 3, 3 min rest between sets. Use riser if necessary.