WARM UP:

Track Drills

2 RNFT
5 Pause Goblet Squats
10 Glute Walks R & L
10 Beat Swings
1 Wall Walk and 10 sec Hold

Thoracic and Spiderman MOB

3 RNFT
1 Hang Squat Clean
3 Press from Spit Position
3 Tall Jerks
3 Split Jerks

Rest and Optionally Add Weight at the end of each warm up round

PART 1:

8 Min EMOM

1 Hang Squat Clean + 2 Split Jerks*

*Hold overhead position for 2 sec before recovering front leg

 

PART 2:

Choose CrossFit or Strength Option

FITNESS

Slow yourself down for the lifts and focus on your technique, go hard
on the burpees and then compose yourself before returning to the
lifts. You have the option to use a lighter weight and perform more
reps or use more weight and do less reps.

5 Min AMRAP
3-6 Split Jerks
6 Lateral Burpees

3 Min Rest

5 Min AMRAP
3-6 Power or Hang Cleans
30 DUs or 15 DUs or 6 Lateral Burpees

Suggested Weights: 135/95,115/75, 95/65, 75/55

SPORT

5 Rounds for time
4 Power Snatches 135/95 or 115/75
8 Lateral Burpees

3 Min Rest and Change Weights

5 Rounds for time
4 Power Clean and Split Jerk 185/115 or 155/105
30 DUs or 8 Bar Facing Burpees

Score is Total Time (including 3 Min Rest)

PART 3:

3 RNFT

20 sec Side Plank Hold on Right + 20 sec Moving Side Plank
20 sec Rest
20 sec Side Plank Hold on Left + 20 sec Moving Side Plank
20 sec Rest
20 sec Plank on Elbows + 20 sec Moving Plank
40 sec Rest

Use a stop watch for work/rest intervals

OR

STRENGTH

3 Rounds

A1. Barbell Reverse Lunge (on back) 6-8 Reps Each Leg
0:60 Rest
A2. Strict CHIN Up Weighted or BW Only 4-6 Reps
0:90 Rest

B1. DB Step Ups (hold pair of DBs at sides) 20″ box or lower 6-8 Reps Each Leg
0:60 Rest
B2. DB Strict Press (pair of DBs at the same time) 6-8 Reps
0:90 Rest