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