PART 1

1 Round
Med Ball Curl Tabata

3 Rounds
100 Ft Sled Drag Sprint
Into…
10 Alt Half Moon Med Ball Slams
Into…
10 Alt Renegade Rows
REST After Round


PART 2

10 Min AMRAP
4 Sprints
6 Barbell Sumo High Pull 45/35
8 Back Squats
10 Med Ball Twist (Over and Back = 1)
12 Banded Triceps Extensions  

OR

OLYMPIC WORKOUT

Part 1: 15 min

1 Snatch deadlift + 1 Snatch pull + 1 power Snatch + 1 squat Snatch
(Use this complex as a warmup focusing on hitting proper positions while building to a comfortable heavy set)

Part 2: 10 min
In 10 min, build to a 1 RM Snatch for the day.

Part 3: 10 min
3×5 OHS at 70% on the days 1RM Snatch. (Off rack or snatch into position… Proper position is more important than weight)

Part 4: remaining time
3×2 Snatch deadlift at 120% of the days 1RM