A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean & Jerk x 1.1 @ 80-90%

B.
Five sets of:
Clean Deadlift x 5 reps
Rest as needed

Go heavy here, but make sure your chest stays up so that this looks like your pull from the floor and not a traditional powerlifting deadlift.

C.
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
5 Chest-to-Bar Pull-Ups
10 Push-Ups
15 Air Squats
immediately followed by…

A.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

B.
In 15 minutes build to today’s 2-RM Hang Snatch

Drop back down to 65%, and then when the running clock reaches 15:00…

Take 15 minutes build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads.

Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count
Rest 15 seconds

Followed by…

Four sets of:
50 Meter Breathing Drill – focus on breathing as your hand enters the water to ensure that you’re not breathing late
Rest 15 seconds

Followed by…

One set of:
100 Meter Kick

Main Set
Pick a pace that gives you no more than 10 seconds of rest on the 50 at 70% effort, and double that time for the 100 and 200 meter efforts.

A.
Every minute, on the minute, for 15 minutes:
Split Jerk x 1 rep @ 75-80%
(increase load by 2-5% from last week)

Goal of this session is fine-tuning technique. Your goal is to assess each of the 15 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher – e.g., “9/15 – it took me a few sets to lock in consistent mechanics, but I finished with 4 perfect lifts.”

B.
Three sets of:
Jerk Dips x 3 reps @ 90-95%
Rest as needed

C.

A.
Build to today’s 1-RM Dead-Stop Front Squat

Followed by…

Three sets of:
Front Squat x 3 reps @ today’s 1-RM Dead-Stop
Rest 2 minutes

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%

C.
Two rounds for time of:
12 Muscle-Ups
15 Thrusters (135/95 lbs)

D.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds,