PART I:  BASICS
2 Rounds, Alternating Between 2 Minute AMRAPs with 1 Minute Rest in Between:

A1:  Dead Hang (As Long As Possible)
A2:  Wall Walk (As Few Reps As Possible)
A3:  Alternating Heavy Turkish Get-up (As Heavy As Possible)


PART II:  CONDITIONING
“Mainsite”

For Time:
1 round of:  
150 Double Unders
30 Push Presses @50% Bodyweight
6 Legless Rope Climbs

Then 2 rounds of :
75 Double Unders
15 Push Presses @ 50% Bodyweight
3 Legless Rope Climbs

Then, 3 rounds of:
50 Double Unders
10 Push Presses, @50% Bodyweight
2 Legless Rope Climbs

Hard Time Cap:  20 Minutes

Scale to:
15 Single Single Doubles
Dumbbells
Strict Pull-ups


or


OLYMPIC WORKOUT


PART I:  WARM-UP

Every 90 seconds for 4:30
4 Pressing Snatch Balance

*Keep it lightto find your rythm and timing.


PART II:  MAIN COURSE

Every two minutes for 18 minutes
Snatch Push Press + Snatch Balance

2(2+2)
3(1+2) RPE 7.5-8
4(1+1) RPE 9


PART III:  ACCESSORY

Every 90 seconds for 4:30
Snatch Dead + Pull
5(1+3) @ 80-90% of snatch


PART IV:  EXTRA CREDIT

Slow SL RDL 3(8)