Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Barbell warmup, then with empty bar do 5 hang power snatch+ 5 OH squats+5 snatch balances.

Workout Warmup: Strength

Bench Press, 5x5@ 75%, add weight if you can, or:

4 rounds of:

30 sec Hand Stand hold

10 Ring or stationary bar dips

10 - 15 GHD Situps

Workout:

15-12-9:

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

Box Jump Overs (24”/20″)

Directly Into…

15-12-9:

Overhead Squats (95/65)RX+115/75, RX++135/95. Do Front Squats if unable to do OH Squats.

Lateral Barbell Burpees

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-6 = @ 80%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 2 second pause at bottom x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Skill:

Ring MU practice

Max set in 3 min, rest 3 min and repeat.