A.
Every 3 minutes for 6 minutes (2 sets):
Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
(3 second pause in dip, 3 second pause in receiving)

immediately followed by. . .

Every 3 minutes for 6 minutes (2 sets):
Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
(2 second pause in dip, 2 second pause in receiving)

immediately followed by. . .

Every 3 minutes for 6 minutes (2 sets):
Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
(1 second pause in receiving)

B.

A.
For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy single. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 2111

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

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.
Take 20 minutes to build to 90-95% of your 1-RM Back Squat

Followed by…

Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90%

Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

B.
Build to today’s 1-RM Power Snatch

Followed by…

Every 45 seconds, for 9 minutes (12 sets):
Snatch x 1 rep @ today’s 1-RM Power Snatch weight

C.

A.
Every two minutes, for 12 minutes (6 sets):
3 Front Squats + Jerk @ 90-92% of 1-RM C&J

B.
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
Set 7: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.

*If you were able to perform all sets and percentages last week then increase by 2-3%

C.