WARM-UP:

Bike, Jog, Jump Rope or Row 2 Minutes

5 Minute Dynamic Warmup/Movement Flow

Hip & Ankle Mobility

PART I: PRIMER

For Time
Sprint 2 Lapsor Row 500/450

Rest 4 Minutes

PART II: CONDITIONING

Every 8 Minutes For 16 Minutes
A. For Time:
21-15-9
Cals A.B.
Air Squat

B. For Time:
21-15-9
Cal Row
Jumping Lunge or Walking Lunges

*May Scale Cals to 18-15-12, 15-12-9 or 12-9-6

**Must complete workouts in 3-4 Minutes

PART III: CORE

Every 10 Minutes For 20 Minutes

C.
Accumulate 3, 4, or 5 total minutes with a partner in a Tuck or L-Sit on Parallettes
(May use boxes or a stack of plates)

*Each partner must complete 6, 8 or 10 Burpees after each Tuck or L-Sit to buy back in.

**Partner doing the Burpees keeps time with stop watch.

D.
Accumulate 3, 4 or 5 total minutes in a Tuck or L-Sit Hanging from Pull-up Bar

*May only work while partner performs bear hug or holds odd object in front rack.

**Hang stopwatch from from Tuck or L-Sit Station

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 Snatch Primer

PART 2: Every Two Minutes For 10 Minutes

Segmented Snatch (Pause at Knees) +
Slow Snatch (3″ First Pull) +
Full Snatch

*Drop, reset and count to ten between lifts.

~Rest 3 Minutes

PART 3: Every Minute For 8 Minutes

1 Slow Pull Snatch Pull +
1 Full Snatch

~Rest 3 Minutes

PART 4: 12 Minutes to Build to a Heavy
5 Rep Snatch Deadlift w/ 5″ Eccentric