PART I:  STRENGTH

A1.  5 Bulgarian Squat Left/Right
A2. 5 Elevated Split Squats Left/Right
A3. 100’  Kettlebell Front Rack Carry 


PART II: CONDITIONING

Sprint Couplet 
Every 5 Minutes For 20 Minutes, Alternate Between

B1.
300m Sprint
15 TTB
300m Sprint

B2.
300m Sprint
15 Kettlebell Swings
300m Sprint

*These are individually timed all out efforts. 

OR


OLYMPIC WORKOUT

PART I – WARMUP COMPLEX

Quickly Build to a Heavy of the Day of the Following Complex:
1 Tempo Overhead Squat (3331) + 1, 3”. Pause Overhead Squat + 1 Overhead Squat


PART II – “POSITION”  

Every 90 Seconds for 7:30 Complete (5 Sets):
1 Hang Power Snatch + 1 Hang Squat Snatch (Off of Blocks Knee Height or Slightly Just Above)
*Focus on Staying Over the Bar for This Complex  


PART III –  “MOVEMENT” 

Every 90 Seconds  for 7:30 Complete (5 Sets):
1 Halting Snatch + 1 Snatch
**Focus on Keeping Your Balance off the Floor.


PART IV –   “TECHNIQUE” 

10 Minutes to Find a Heavy of the Day
***Focus on Timing/Tempo off the Floor