Mobilize, then:
Warm-Up Flow
One set of:
1000 Meter Row
Single-Arm Dumbbell Overhead Squat x 30 reps (15 reps per side; alternate as needed)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Three sets of:
Tall Jerk x 3 reps
Rest as needed
and then …
Every minute, on the minute, for 10 minutes:
Split Jerk x 1 rep @ 73-80%
(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.
B.
Back Squat
*Set 1 – 5 reps @ 70-73%
*Set 2 – 3 reps @ 73-78%
*Set 3 – 1 rep @ 78-80%
*Set 4 – 5 reps @ 73-78%
*Set 5 – 3 reps @ 78-80%
*Set 6 – 1 rep @ 80-83%
Rest 2-3 minutes between sets.
C.
Complete as many rounds and reps as possible in 14 minutes of:
7 Bar Muscle-Ups
50 Barbell Thrusters (20/15 kg)
100 Double-Unders