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 Two Minute AMRAPs With One Minute Rest Between

1 Minute of Ring Rows + 1 Minute Arms Only Row
1 Minute of Box Jumps or Box Jump Overs + 1 Minute Jumping Lunges
1 Minute of Push-ups + 1 Minute Arms Only Assault Bike
1 Minute Air Squats + 1 Minute Shuttle Sprint

PART II: CONDITIONING

FITNESS

3 – 4 Rounds For Time Of:

15 Kettlebell or Russian Swings
10 Burpee No-Push Up
5 Chest-to-Bar or Kipping Pull-ups

SPORT

5 Rounds for time of:

15 Kettlebell Swings 70/53
10 Burpees
5 Ring Muscle-ups (May scale to Bar Muscle-ups)

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 Internal/External Rotation Drill

PART II: Ten Minutes to Build to a Heavy

BEG: 2 x {Power Clean + 2 Push Press (3″ Pause Overhead)}
ADV: 1 Power Clean + 2 Push Press

PART III: Every Two Minutes for Ten Minutes (5 Sets)

BEG: 1 Hang Clean + 1 Jerk Dip + 1 Push Jerk + Split Jerk
ADV: 1 Power Clean + 1 Hang Clean + 1 Push Jerk + 1 Clean + 2 Jerk Dips + 1 Split Jerk

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

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