WARMUP:

2 Min – Row, Bike or Jump Rope

2 Rounds
Bear Crawl the Length of Gym
Crab Walk the Length of Gym
Broad Jump Length of Gym (Perform One Burpee After Each Broad Jump

PART I GYMNASTICS:
15 Minutes Practice
Beginner/Intermediate Handstand Practice with Coach Capolessa
Advanced Pull-Up Practice with Coach Bolella

PART II CONDITIONING:

FITNESS/SPORT 1:

3 Rounds

90″ AMRAP
6 Burpees
6 Shuttle Sprints

Rest 1 Minute

30″ Overhead Barbell Support
30″ Front Rack Support
30″ Barbell Support at Hips

*May Scale to Kettlebell or Dumbbells

CASHOUT:
3 – 4 Sets of Banded Bear Crawls w/Partner

or

OLYMPIC WOD

WARM-UP/MOBILITY:
Dynamic Warm-up & Barbell Mobility

PART 1: Speed and Footwork
With an empty barbell or very little weight.

Perform 3 Sets:
1 Tall Snatch + 1 Pause OHS

Perform 3 Sets:
1 High Hang Power Snatch + 1 Snatch Balance

PART 2A: Every Minute For 5 Minutes

1 Snatch Deadlift to Power Position + 1 Mid Thigh Squat Snatch

Rest 2 Minutes

PART 2B: Every Minute For 5 Minutes

1 Snatch Pull + 1 Floating Snatch

PART 3: 5 Minute Clock

Build to a Technical Heavy of the Day

PART 4: Complete 4 Halting Snatch Deadlifts as a Group