PART I: WARMUP

“Mixed Tabatas” 
20 Seconds On/10 Seconds Off,  Alternating Exercises for 4:00 Minutes

Alternating Knees to Elbow
Mountain Climbers
V-Ups
Hand Release Push-ups

Rest One Minute After Completion of the First Tabata, Then,
Repeat Twice Without Rest


PART II:  CONDITIONING

Every Two Minutes for 14 Minutes
20 Hops over the Dumbbell
10 to 15 Thrusters Right 50/35
10 to 15 Thrusters Left 50/35
10 Burpee No Push-up

Can anyone complete all Seven Rounds?


Part III: Stretch


OLYMPIC WORKOUT

PART I –  Eight Minutes to Complete Four Sets of:

5 Tempo Banded Overhead Squats @ 3131
*Build confidence in overhead position.


PART II –  Every 90″ for Six Minutes (4 Sets):

1 Hang Power Snatch + 1 Mid Thigh Squat Snatch (Pause in Bottom Position) + 1 Hang Squat Snatch
**Pull first,then push yourself under the bar.


PART III –  Every 90″ for Six Minutes (4 Sets):

1 Halting Snatch Pull  + 1 Tempo Power Snatch 
Drop the Bar & Reset 
1 Halting Squat Snatch + 1 Tempo Squat Snatch
***Be patient, keep posture, and work to build strength in uncomfortable positions.


PART IV – Every 30” for Six Minutes (12 Lifts)

1 Squat Snatch
****Start with a moderate weight, work towards a heavy of the day.