GENERAL WARM-UP:

Hip, Shoulder and Ankle Mobility

PART 1: BARBELL PRIMER

EMOM 10

Even: 1 Hang Cluster + 1 Cluster From Floor

Odd: 40 – 60 Double Unders or 40″ Practice

PART 2: FIGHT CLUB. *Courtesy of CFNE

SPORT

3 Rounds, For Reps:

1:00 Thrusters 95/65
1:00 Power Cleans
1:00 Box Jump Overs 24/20″
1:00 Pull-ups
1:00 Cals Assault Bike

Rest 1:00 Minute Between Rounds

Score = Total Reps

FITNESS:

3 Rounds, For Reps:

1:00 Minute Push-ups
1:00 Assault Bike
1:00 Max Russian Swings 53/35
1:00 Step-ups 20″
1:00 Wall Balls 20/14

Rest 1:00 Minute Between Rounds

Score = Total Reps

PART 3: STRETCH

Or

OLYMPIC WOD

WARM-UP: 10 Minute Movement Flow and Mobility

Then, Barbell Warmup with an empty barbell or very little weight.

PART I: 10 Minute Clock:

Alternating with a Partner Establish a Challenging:

Snatch Grip Deadlift (w/ 5″ Eccentric) + 1 Halting Snatch Pull (Pause at Knee) + 1 Hang Snatch Pull (w/5″ Eccentric)

PART II: Every 90″ For Nine Minutes (6 Sets)

1 Flat Footed Snatch Pull + 1 Snatch

PART III: Every Two Minutes For Ten Minutes (5 Sets)

1 Hang Snatch + 1 Snatch