PART I:  CORE/ACCESSORY

Every Minute on the Minute for 12 Minutes, 
Minute 1: 5 to 6 Barbell Glute Bridges @ 31X1
Minute 2: 3 to 5 Lateral Steps/Side @ 31X1
Minute 3:  40″ of Plank Up-Downs


PART II: CONDITIONING

Two (2) Rounds For Time:  

104 Double Unders 
26 Med-Ball Squat Clean Thrusters 20/14

6 Minute Cap

Rest 1 Minute Between Workouts, At the 7 Minute Mark

Four (4) Rounds For Time:
28 Dumbbell Box Step-Up & Overs 50/35
15 Power Cleans 115/75

15 Minute Cap

*Inspired by CrossFit 2016 Regionals Saturday Events 3 & 4
**Enjoy courtesy of G


OLYMPIC WORKOUT

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

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%–