PART I: MOBILITY & ACCESSORY WORK
Prepare for Overhead Squat in Part II

PART II: CONDITIONING

“The Ringer*”

Starting at 0:00 on the clock  

“Ringer 1”
30 – 20 – 10 
Cals Assault Bike
Toes to Ring
(10 Minute Cap)

Rest 5 Minutes

Starting at 15:00 on the clock

“Ringer 2”
15 – 10 – 5
Overhead Squat 135/95 (Scale accordingly)
Burpee to Pull-up Bar
(10 Minute Cap)

*Courtesy of the 2019 CrossFit Games


OR


OLYMPIC WORKOUT

PART IA –  10 Minutes to Build to a Heavy
1 Push Jerk + 1 Squat Jerks + 1 Power Jerk

PART II –  Every Two Minutes for Ten Minutes (5 Sets)
1 Behind the Neck Split Jerk + 1 Jerk Balance + 1 Pause Split Jerks

PART III –   Every Two Minutes for 24 Minutes (12 Sets)
Complete One Rep as Part of the Jerk Wave

I.  75, 78, 80, 83, 85%
II.  80, 83, 85, 88%
III.  88, 90, 93%