Part I: WARMUP

Complete 3 Rounds

2 Minute AMRAP

20 Hops Over Dumbbell 
8 to 12 Alternating Cossack Squat
8 to 12 Banded Press w/ 2″ Pause Overhead

Rest 1 Minute

Then,

Barbell Cycling Warm-up


Part II:  CONDITIONING

From CROSSFIT STAMFORD VAULT

“Headache”  – Last performed 11/20/12 & 2/29/13

15 Minute AMRAP
4 Power Cleans 155/105
8 Chest to Bar Pull-ups*
12 Wall Balls 20/14

*May Substitute Pull-ups for Kettlebell Swings 

2012 Top Scores
https://crossfitstamford.
com/2012/11/19/tuesday-11-20-12-cfs-open-wod-4-headache/
 (Coach Kyle – 202)

2013 Top Scores
https://crossfitstamford.
com/2013/02/28/friday-2-29-13-wod-headache/


Part III: Stretch


OLYMPIC WORKOUT

PART I –  Eight Minutes to Establish a Challenging:
3 to 4 Tempo Reverse Lunges (32X1) + 2 Jerk Balances
*Warmup, balance and coordination.

PART II –  Every 90″ for Six Minutes (4 Sets)
(1 Jerk Dip + 1 Pause Push Press) x 2
**The intent of this complex is to develop a strong and balanced dip and drive.

PART III –  Every 90″ for Six Minutes (4 Sets):
1 Pause Push Press + 1 Pause Power Jerk + 1 Power Jerk 
***The intent of this complex is to develop an aggressive and complete drive with heavier weights.

PART IV – Every 90” for 7:30 (5 Sets)
1 Pause Behind the Neck Split Jerk + 1 Split Jerk