WARMUP:
Row, Bike or Jump Rope 2 Minutes

2 RNFT
9 RDLs
30″ Handstand Hold or Wall Walk
6 High Hang Power Cleans
30″ Handstand Hold or Wall Walk
3 Push Press

*Shoulder Mobility

PART I GYMNASTICS:
15 Minutes Beginner/Advanced Headstand & Handstand Progressions

PART II CONDITIONING:

3 Rounds For Time (15 Minute Cap)

FITNESS A:
12 Dumbbell Hang Cleans (Any Weight)
12 Ring Rows
9 Dumbbell Front Squats
9 Pull-Ups or Ring Rows
6 Dumbell Push Jerks
6 Pull-Ups or Ring Rows

FITNESS B: Bar Interupted “DT” Scaled
12 Deadlifts 115/75, 105/70 or 95/65
12 Pull-Ups
9 Hang Cleans
9 Pull-Ups or Pendlay Rows
6 Push Jerk
6 Pendlay Rows

SPORT: Bar Interrupted “DT”
12 Deadlifts 165/115 or 155/105
12 Pull-ups
9 Hang Cleans
9 C2B Pull-ups
6 Push Jerks
6/3* Bar-Muscle-Ups

PART III STRETCH:

or

OLYMPIC WOD

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

PART 1: Pulling Technique
With an empty barbell or very little weight.

Burgener Warm-up

Perform 2 Sets:
3 Everett Clean Pulls

Perform 2 Sets:
3 Flat-Footed Clean Pulls

PART 2A: Every Minute on the Minute For Six Minutes

1 High Hang Clean + 1 Hang Clean + 1 Split Jerk (Var 1.)

PART 2B: Every Minute on the Minute For Six Minutes

1 Double Segmented Clean + 1 Segmented Clean + 1 Split Jerk (Var 2.)

PART 3: Every 90″ For 9 Minutes

1 Clean & Jerk

PART 4: EXTRA CREDIT

3 Sets
2 – 5 Floating Clean Pulls