Every 2 mins for 10 mins:
1 Muscle Snatch + 3 Overhead Squat

Every 2 mins for 10 mins:
3 High Hang Power Clean + 1 Split Jerk

This is going to be our heavy day for the week and the focus will be on perfect lifts! Both the snatch and clean & jerk complex are written so that you are forced to work on speed and naturally have lighter loading on the barbell. There is no prescribed percentage but ideally, we would want you staying around 50-60% for the day. There will be a 5min transition from the snatch complex to the clean & jerk complex. Again, today’s focus will be on speed and quality movement!

Optional Post Work
For Distance:
Monostructural Cardio (Bike or Row) for 10 minutes

This easy bike or row should be exactly that. If you would like to toss in some of it between your work sets with the barbell today that’s another great option. It’s all about aiding in blood flow with low intensity to focus on recovery.

Stretch 1x:
2min Straddle Stretch
:30sec Right Straddle Stretch
:30sec Left Straddle Stretch
1min each Side True Hip Stretch