WARM-UP:
Bike, Jog, Jump Rope or Row 2 Minutes

5 Minute Dynamic Warmup/Movement Flow

Hip & Ankle Mobility

PART I: STRENGTH

FITNESS/SPORT

3 Rounds Led Coach

Round 1
A.) 30″ Single Leg (SL) Single Unders (Left & Right)
B.) 80″ Hold in Bottom of Squat or 30″ in Bottom of Pistol (Left & Right)
C.) Up to 10 Tempo Push-ups 1113 (Scale to Box or Rack)

Round 2
A.) 60″ Single Unders Alternating Feet
B.) 80″ Hold in Bottom of Squat with Resistance Band Below Knees or 30″ in Bottom of Pistol (Left & Right)
C.) Up to 10 Tempo Push-ups 1315

Round 3
A.) 60″ SL Single Unders Running in Place
B.) 80″ Hold in Bottom of Squat Supporting Med-Ball or 30″ in Bottom of Pistol (Left & Right)
C.) Up to 10 Tempo Push-ups 1517

PART II: CONDITIONING

FITNESS:

3 Rounds For Time:

10 Burpees or Burpee No-Push-up
20 Knees-to Elbow, Knee Ups or AbMatt Sit-ups
30 Back Squats 45/25 or Air Squats
40 Double Unders or 80 Single Unders

SPORT:

3 Rounds For Time:

10 Strict Toes to Bar
20 Burpees
40 Back Squats 45/25
80 Double Unders

PART III: STRETCH

or

OLYMPIC WOD

WARM-UP:

10 Minute Movement Flow and Mobility

PART 1: Technique

Burgener Warmup with an empty barbell or very little weight.

Muscle Clean & Jerk Primer

PART 2: Every Two Minutes For 10 Minutes

3 Rep Clean and Jerk From the Blocks

~Rest 3 Minutes

PART 3: Every Minute For 8 Minutes

1 Segmented Clean (At Shin) & Jerk with 2″ Hold in Jerk Dip
(Drop the Bar, Count to 10)

+

1 Clean & Jerk

*Establish a Heavy of the Day

PART 4: 12 Minutes to Build to a Heavy
3 Rep Clean Pull w/ 5″ Eccentric