A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat.

B.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + 1 Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground.

Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 –

Snatch Barbell Warm-Up
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Drop Snatch
Hang Power Snatch
Snatch from Below Knee

Set 1 – 5 reps of each @ 20/15 kg barbell
Sets 2-3 – 3 reps of each @ 95/65 lbs” “Every 90 seconds, for 9 minutes (6 sets):

A.
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

B.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 –

Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A.
Every two minutes, for 16 minutes (8 sets):
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)

*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%

B.
Three rounds for time of:
25 Calorie Row
15 Thrusters (95/65 lbs)
9/7 Muscle-Ups

Rest until fully recovered, and then…

C.
Three rounds for time of:
3/2 Legless Rope Climbs
20 Overhead Reverse Lunges (135/95 lbs)

D.