WARMUP:

20.5 Recovery

PART I:  STAMINA
1/4 Mile (26 Lengths Indoor) Bodyweight Lunge

*Vest Optional
**Conversational Pace

16 Minute Time Cap


PART II:  CONDITIONING

7 Minute Clock Each, Rest 3 Minutes Between Exercises:

A.  As Long As Possible:
Hang from Pull-up Bar*
*Every time you break 10 Dumbbell Strict Press @ 31X1

B. As Many Reps As Possible (For Quality)
15 to 20 Ring Swings
5 to 10 Banded Push-ups


Every Minute on the Minute, Alternate Between:
C1.  4 to 8 Strict Banded Chest to Bar Pull-ups @ 21X1
C2.  40” Dumbbell Bear Crawl


OLYMPIC WORKOUT


Snatch 

Muscle snatch+ OH squat 
No heavier than 55%
2(2+3)

Snatch dead+ snatch pull from knee+ snatch 
2(1+2+1) 65-72%
2(2+1+1) 65-72%
2(1+1+2) 65-72%
3(1+1+2) 72-78%

Snatch push press
No heavier than 65%-find mid foot before initiating drive up/extension
Heels drop and elbows lock out at the same time during catch
3(3) 

Snatch balance+oh squat 
3(3+1) 70-72%
5(2+1) 72-78%
2(1+1) 80-85%