Part I: Strenght/Speed

Complete 3 Rounds for Time with a Partner

Partner 1:  Odd Object 320m Sprint Around the Building
Partner 2: Rest

Partner 1:  Rest
RestPartner 2:  Odd Object 320m Sprint Around the Building

Repeat x2

Time Cap: 12:00 Minutes

Rest 5 Minutes, Then 

Part II:  Conditioning 

5 Rounds for Time
20 American Kettlebell Swings 70/53
10 Cal Row
50 Double Unders

Time Cap = 18:00 Minutes


OLYMPIC WORKOUT

PART I -  Eight Minutes to Complete Four Sets of:
3” Behind the Neck Push Press + 2 Tempo Overhead Squat @ 3231
*Build to a Challenging Weight

PART II -  Every 90" for Six Minutes (4 Sets):
1 Snatch Deadlift + 2 High Hang Power Snatch + 1 Power Snatch (From Floor)

PART III -  Every 90" for Six Minutes (4 Sets):
1 Power Snatch + 1 Segmented Power Snatch + 1 High Hang Squat Snatch

PART IV - Every 90” for 7:30 (5 Sets) 
1 Power Snatch + 1 Overhead Squat.1 Squat Snatch