Warm up - 3 min backwards sled drag (light), couch stretch, pigeon stretch, squat hold, shoulder rolls, twisted cross stretch, 2 rounds of: 20 band pull aparts + 0:30 HS Hold + 10 v-ups + 5 strict pull ups
Strict Press
10@60%, 8@70%, 6@75%, 4@80%
3 Rounds for time
30 Toes to Bar
10 Sand Bag Cleans 150/100#
Rest 3 minutes
3 Rounds for time
30 GHDSU
20 Feet Elevated Ring Rows
Cash out
5 x 50’ Sled Push Sprint (+225/180#)
PM Session
Warm up - Foam roll 5-10 min, couch stretch, elevated pigeon stretch, spiderman stretch, twisted cross stretch, 0:30 HS Hold, 25 air squats, 2 rounds of: 20 band pull aparts + 10 shoulder rolls + 10 OHS + ankle/calf stair stretch
Snatch
2 x 2 reps @ 75%
2 x 2 reps @ 80%
2 x 2 reps @ 85%
*Build your way up doing doubles at each weight. Two sets at each of the percentages above. Rest as needed between sets. Try and make that second rep look like the first.
Clean and Jerk
-Doubles up to 75%
-Singles up to 90%
*Start warming up with doubles and work up in doubles until you get to 75%. Then after that, continue to work up in weight to a moderately heavy single for the day! If you can get to 90% that is a great day.