A.
Every 2 minutes, for 12 minutes (6 sets):
2-Position Clean + Jerk
(Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the clean)

Build over the course of the 6 sets to today’s heavy-ish.

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 65-70%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%

C.
For time:
1200 Meter Run
60 Wall Ball Shots (30/20 lbs)
30 Strict Handstand Push-Ups

Rest until the running clock reaches 20:00,

A.
Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch x 1 rep
(Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch)

Build over the course of the 6 sets to today’s heavy-ish.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch
*Sets 1-2 = 3 reps @ 65-70%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%

C.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 75-80%

D.

Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.

II.
Warm-Up Technique Drills
100 Meters with long streamlines off the wall,

A.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 65-70%

B.
Every 2 minutes, for 6 minutes (3 sets):
Stiff-Legged Deadlift x 8 reps @ 75-80% of 1-RM Clean

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Chest-to-Bar Pull-Ups
(use as much weight as you think you can handle and note the load used – if possible, pinch a DB between your thighs, drop it and go right into the kipping pull-ups without coming off the bar)
Minute 2 –