Part I:  Accessory

A.  Every Minute on the Minute for Six Minutes, Alternate Between:
40 to 50” Wall Sit
10, 20 or 30 Crossbody V-ups

B.  Every Minute on the Minute for Six Minutes, Alternate Between:
5 Lateral Step-ups/Step Downs
15, 20 or 25 Banded Pull-Aparts

Part II:  Conditioning

Crossfit Open 14.4 Mini Intervals

Complete Four Individually Timed Rounds As Fast As Possible, Against a Four Minute Clock
15 Cal Row
15 Toes to Bar
10 Med Ball Squat Clean Thrusters
10 Power Cleans 135/95
5 Bar Muscleups

*Rest Two Minutes Between Rounds
**Repeat Rounds Two and Four in Reverse


OLYMPIC WORKOUT

PART I –  Eight Minutes to Complete Four Sets of:
2 to 3 Single Leg Box Jumps1 Snatch Lift-off + 1 Snatch Deadlift
*Build to a Challenging Weight

PART II –  Every 90″ for Six Minutes (4 Sets):
2 to 3 Weighted Single Leg Box Jumps
1 Snatch Slow Pull + 1 Muscle Snatch + 1 High Hang Power Snatch

PART III –  Every 90″ for Six Minutes (4 Sets):
1 Power Snatch + 1 Segmented Power Snatch + 1 Hang Squat Snatch

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