WARM-UP

2 Minute Assault Bike, Row or Jump Rope
General Movement Flow
Hip & Ankle Mobility

PART I: STAMINA

Each Athlete Will Complete Two Rounds Of The Following With One Minute Rest Between Movements

SPORT

Up to 30 Seconds of Unbroken Pull-ups, Rest 30″, Up to 30 Seconds of Unbroken Pull-ups
Up to 30 Seconds Unbroken Power Cleans + 1 Minute Front Rack Hold
Up to 30 Seconds of Unbroken Dips + 1 Minute Support
Up to 30 Seconds All Out Sprint on Assault Bike + 1 Minute Wall Sit

FITNESS

Up to 30 Seconds of Unbroken Ring Rows, Rest 30″, Up to 30 Second of Unbroken Ring Rows
Up to 30 Seconds of Unbroken Hex Bar Deadlifts + 1 Minute Hex Bar Hold
Up to 30 Seconds of Unbroken Push-ups + 1 Minute Plank
Up to 30 Second All Out Sprint on Assault Bike + 1 Minute Wall Sit

PART II: CONDITIONING

SPORT/FITNESS

For Time:

100 DUs*
35/25 Cal Row
25 Dumbbell Steps 50/35**

*150 to 200 SUs or 50 DUs

**Box height based on athlete height.

PART III: STRETCH

or

OLYMPIC WOD

WARM-UP: 10 Minute Movement Flow and Mobility
Then, Burgener Warmup with an empty barbell or very little weight.

PART I: Ten Minutes to Build to a Heavy:

BEG: 5 RM Dumbbell Sotts Press Left and Right
ADV: 3 RM Barbell Sotts Press

*In Between Sets Perform 10 -15 Reps of One Banded Shoulder Activation Excercise

PART II: Ten Minute Clock to Build to a Heavy

BEG: 2 x {Power Snatch + 2 Overhead Squats (3″ Pause)} (3 – 4 Sets)
ADV: 2 x {Power Snatch + 1 Overhead Squats} (3 – 4 Sets)

PART III: Ten Minute Clock to Build to a Heavy

BEG: 3 x {Power Snatch + Overhead Squat} (4 – 5 Sets)
ADV: 5 RM Hang Snatch (3 – 4 Sets)

PART IV: Every Two and a Half Minutes For Seven and a Half Minutes

BEG: 3 – 4 Snatch Deadlifts w/5″ Eccentric @ 85% 1 RM Snatch + 10 Shrugs
ADV: 3 – 4 Snatch Deadlifts w/ 3″ Eccentric @ 93 – 105% 1 RM Snatch + 10 Shrugs