PART I: GYMNASTICS

Every Two Minutes For 18 Minutes, Alternate Between:

1:00 Handstand Hold
100’  Dual Kettlebell Front Rack Carry 53/35
5 – 6 Strict Chest To Bar Pull-ups


PART II: CONDITIONING

“Sicko Mode” – Courtesy of Comptrain

21 – 15 – 9 Cals
Row
Bike

Then Immediately Into
21 Hang Clusters (155/105)


OR


OLYMPIC WORKOUT

PART IA –  Five Minutes to Complete Two Sets of the Snatch Complex at Increasingly Heavier Weights:

 5 Snatch Deadlifts
 4 Snatch Pulls
 3 Muscle Snatches


PART IB –  Five Minutes to Complete Two Sets of Snatch Complex at Increasingly Heavier Weights:

 5 Overhead Squats
 4 Heaving Snatches
 3 Snatch Balances


PART II – “POSITION”  Every Two Minutes for Ten Minutes Complete (5 Sets):

1 Pause Snatch Dead lift + 1 Snatch Dead lift (From Hang) + 1 High Snatch High-Pull
*Focus on Positions for This Complex  


PART III –  Every Two Minutes for Ten Minutes Complete (5 Sets):

Slow-Pull Halting Snatch Cluster:
1 @ Mid-Thigh . 1 @ Knees . 1 @ 1″ Off Floor
**Focus on Movement Between Positions


PART IV –   Every Two Minutes for Ten Minutes Complete (5 Sets):  

Squat Snatch Double (w/ As Little Rest As Possible)
***Focus on Speed