Session 1
Warm up - Crossover symmetry, 2 rounds of: 10 shoulder rolls + front rack stretch + 5 strict press w/barbell + 10 air squats w/pause @ parallel + hamstring smash (w/bar in bench rack) + spiderman stretch.
Strict Press + Split Jerk (Off blocks)
(2 + 1) x 5 sets (Working up each set)
*Essentially you are working up to a heavy double press, but then doing a split jerk after each set.
Split Jerk (Off blocks)
5 x 2 reps (Working weight here, not working up)
*Do at least the last 3 sets at the same weight here working on technique and footwork and timing.
4 Rounds
.75 Mile Bike Erg
25 Burpees
Rest 1 minute
.75 Mile Bike Erg
50 Hand over hand Sled Pull @BW
Rest 3 minutes
Session 2
Warm up - 2 rounds of: couch stretch (30 sec each) + pigeon stretch (30 sec each) + squat hold (20-30 sec) + barbell front rack stretch + 10 barbell power cleans w/pause @ top to stretch front rack
EMOM x 10 minutes
5 Power Cleans @ 225/175
*These should all be touch and go.
Power Cleans
8 x 2 reps @ 83%
*All sets at the same weight, drop the bar between reps.