WARMUP:
Jog 2 Laps
Dynamic/Gymnastic Warmup

PART I: 18 MINUTE CLOCK

SPORT/FITNESS:
Perform 2 Warm Up Sets of 5 Tempo Deadlifts 5131, Increasing in Weight Each Set

Perform 2 More Working Sets to the Aforementioned Tempo to Find a Challenging Weight for the Workout

In Between Deadlifts Complete:

SPORT:

3-5 Back to Wall Handstand Push-ups OR 3-5 Headstands

FITNESS:

3 Negative Handstand Push-ups to Headstand OR 60″ Handstand Support

PART II: CONDITIONING:

SPORT & FITNESS

Every 3 Minutes 18 Minutes
5 Speed Deadlifts (May Use Hexagonal Bar)
10 Box Jumps/Step-Ups
20 Double Unders
Meter Hill Sprint
Recovery Walk

LOW IMPACT WORKOUT

Every 3 Minutes For 18 Minutes
5 Kettlebell Deadlifts
10 Stationary Reverse Lunges
20 Split Jumps w/Plate Overhead
30″ Sprint on Assault Bike

STRETCH

or

OLYMPIC WOD

WARM-UP:

10 Minute Movement Flow and Mobility

PART 1: Technique

10 Minute EMOM
Odd: Snatch Variation
Even: Clean and Jerk Variation

PART 2A: 12 Minute Clock

Build to a 5 RM Overhead Squat out of the Racks with 3 Second Pause on 1st Rep

*Remember to Perform a Behind the Neck Split Jerk to Set the Bar Overhead.

PART 2B: 12 Minute Clock

Snatch + Snatch & Controlled Walk 25m

*Drop the Bar and Reset Between Reps, Count to 10.

PART 2C: 12 Minute Clock

3 RM Jerk Recovery out of Rigs

*Load Should Be Close to If Not Greater Than 1 Rep Max