7am box jumps

A. Clean and Jerk heavy single; 85% of that 3×1

B. Snatch Pull 80% (of snatch)x3x5

C. Handstand Pushup… 3 sets AMRAP at 42×2; rest 2 minutes between sets… use box assist if necessary.
Rest period 1: Stretch quads
Rest period 2: PNF stretch hamstrings

The PPCLI guys always bring intensity with them when they visit on the weekends. Welcome to the muscle-up club Will!

Novice:

Clean & jerk – Practice. Keep form tight and weights light.
Front squat – 5-5-5-5-5; Rest 60s between sets; Aim for an RPE of 8 or 9
Deadlift – 5-5-5-5-5; Rest 90-120s between sets; Aim for 10# more than your best 5 rep deadlift

Int/Advanced:

Clean & jerk – 1-1-1 @ 75% 1RM
Snatch pull – 3-3-3 @ 97% of snatch 1RM
Snatch deadlift – 3-3-3 @ 105% of snatch 1RM
Front squat – 5-5-5 @ 81% of front squat 1RM
Stiff-legged DL – 5-5-5

Lots of work planned for today! Keep your general warm-up short and grab a bar within 5-10 minutes of getting to the gym to start specifically warming-up these movements.

Post the time you plan on training to comments.