PART I:  CORE/ACCESSORY

Complete 2 Supersets:

3 Minute AMRAP Alternating Turkish Get-ups 
2 Minute AMRAP Alternating Barbell Cossack Squats
1 Minute Hollow Rock Hold

Rest 1 Minute Between Sets


PART II: CONDITIONING

14 Minute AMRAP

60 Cal Row
50 Overhead Squats 45/30
40 Kettlebell Swings 53/35
30 Medball Squat Clean Thrusters 20/14
20 Burpees


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