PART I: PRIMER

7 Rounds:
Row 150/100m in As Few Pulls as Possible (AFPAP)

*After each row perform 1 tempo (2020) bodyweight front squat for each pull taken.


PART II:  CONDITIONING

5 Minute AMRAP
16 Dumbbell Snatches
6 Burpee Box Jump Overs

2 Minutes Active Recovery/Alternating Step-ups

5 Minute AMRAP
16 Dumbbell Hang Clean & Jerk
6 Toes to Bar

2 Minutes Active Recovery/Alternating Step-ups

5 Minute AMRAP
16 Dumbbell Thrusters
24 Double Unders


PART III: STRETCH


OLYMPIC WORKOUT

PART I –  Eight Minutes to Complete Four Sets of:

3 Tempo Front Squats @ 3.10.X.1
*Build streNgth in the receiving position..


PART II –  Every 90″ for 4:30 (3 Sets):

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


PART IIIA –  Every 90″ for 4:30  (3 Sets):

1 Halting Clean Pull  + 1 Tempo Power Clean
 ***Be patient, keep posture, and work to build strength in uncomfortable positions.  


PART IIIB –  Every 90″ for 4:30  (3 Sets): 
 
1 Halting Squat Clean + 1 Tempo Squat Clean
***Be patient, keep posture, and work to build strength in uncomfortable positions.


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

1 Squat Clean