Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds

40’ bear crawl

20 Mountain climbers

10 OH lunges with single KB

Workout Warmup:

10 min EMOM:

Complex of 1 power snatch+1 squat snatch+1 OH squat

Workout:

400 m run or 500 m row buy in, then:

21 Bar over burpees (lateral)

21 Overhead Squat 95/65, RX+115/75, RX++135/95, RX+++155/105

15 Bar over burpees (lateral)

15 Power Snatches 95/65, RX+115/75, RX++135/95, RX+++155/105

9 Bar over burpees (lateral)

9 Squat Snatches 95/65, RX+115/75, RX++135/95, RX+++155/105

Cash out:

150 m run

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every minute, on the minute, for 7 minutes:
Hang Snatch x 1 rep @ 70%

C.
Every minute, on the minute, for 7 minutes (7 sets):
Muscle Clean x 1 rep

Build up in weight as you go.

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat with a 5 second lowering phase x 3 reps @ 65%

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

Skill:

5 rounds of

Max set of Pushups (elevated feet), or 5-10 strict pullups

10-15 GHD Situps

20 pistols, Mods, squat to a box, use a band on the rig.