Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

Barbell warmup then:

with empty barbell, 4 thrusters + 4 power snatches + 4 clean and jerks

Workout warmup:

12 min EMOM

4 rounds of 4 thrusters

4 rounds of 4 power snatches

4 rounds o 4 clean and jerks

Workout:

7 min to do:

800 m run or row

Max Clean and Jerks 115/75, RX+135/95. RX++155/105, RX+++185/125

Rest 2 Minutes

5 min to do:

400 Meter Run or row

Max Power Snatches 95/65, RX+115/85, RX++135/95, RX+++155/105

Rest 2 Minutes

3 min to do:

300 Meter Run or row

Max Thrusters 75/55, RX+95/65, RX++115/75. RX+++135/95