Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 m run

250 m row

Barbell warmup

Workout Warmup:

Power cleans:

10 min EMOM, warm up to 75%, start @80% one rep every min. AHAP

Workout:

5 rounds for time of:

9 Power Cleans (135/95) RX+(155/105)RX++(185/125)

15 Push-ups

21 Air Squats

150 m run

Lift:

Wednesday (Session Two)
A.
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 + Jerk x 1 rep

*Set 1 = @ 70% of 1-RM Clean & Jerk
*Set 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

(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 1 jerk)

C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

*Sets 1-2 = @ 70% of 1-RM Power Snatch
*Sets 3-4 = @ 75% of 1-RM Power Snatch
*Sets 5-6 = @ 80% 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 = @ 75%
*Sets 3-5 = @ 80%

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

Skill:

15 strict HSPU

20 Kipping HSPU