Warm up:
1 k row+100 dubs+1k row
A)find 5 rep max back squat: try to beat your previous weeks 5 rep. Then 5×95% and 5×90%
B) find 5 rm push jerk. Do not do 95%, and 90%
C) partner workout
21 muscle up
100 power snatches 75/55
100 thrusters 75/55
15 muscle ups
50 power snatches 95/65
50 thrusters 95/65
9 muscle ups
25 power snatches 135/95
25 thrusters 135/95
Barbell work must be switched every 25 reps.
Session 2
Run 1 mile
Rest 3 min
Run 1 miles
Rest 3 min
Run 1 mile