Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 RKBS, heavy

10 goblet squats, heavy

150 m row

Workout Warmup:

Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 8 reps @ 75%

Set 5 – 8 reps @ 75%

Set 6 – 8 rep @ 75%

Workout:

12-9-6-3-6-9-12 reps, for time of:

Push Press (95/65) RX+(115/80)

Lateral Burpees (Over Barbell)

Pull-up, Chin over (no C2B)

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 85%

D.
In 15 minutes, establish a 7-RM Back Squat

E.
Three sets of:
Bench Press x 6 reps
Glute Ham Raise x 8-10 reps
Rest 60 seconds

Skill:

Take 10 min to work on Kipping Ring Dips