PART I:  CONDITIONING 

"Bergeron Open Test" - CFNE Benchmark WOD

AMRAP in 20 Minutes
50 Wall Balls 20/14
50 Double-Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans 145/100
20 Shoulder to Overhead 145/100
10 Snatches 145/100
10 Muscle-ups

Can anyone finish 1 Round in 20 Minutes?

Suggested Scaling
2x Single Unders or 1x Lateral Jumps over the Barbell
Step-ups
Toes to Rings, Knees to Elbows or Knee-Ups
Kipping Pull-ups, Strict Pull-ups, Pull-ups on Barbell or Ring Rows
Dumbbell Power Cleans
Dumbbell Strict Press 
Dumbbell Snatch
10 Ring or Stand Dips + 10 Strict Pull-ups

PART II:  STRETCH


OLYMPIC WORKOUT

PART IA -  Every 90" for Six Minutes (4 Sets):
2 Jerk Balances
*Focus on beginning in/and maintaining balance throughout the entire movement.

PART IB - Every 90" for Six Minutes (4 Sets)
**Focus on posture and mechanics of the upper body.

PART II -  Every 90" for Six Minutes (4 Sets)
1 Push Press + 1 Push Jerk + 1 Split Jerk
***The intent of this complex is to develop a consistently strong and balanced dip and drive.

PART III -  Every 90" for Six Minutes (4 Sets):
1 Pause Power Jerk + 1 Split Jerk
****The intent of this complex is to develop an aggressive and complete drive while simultaneously working on resetting your feet.


PART IV - Every 90" for Nine Minutes (6 Sets)
1 Split Jerk (From Front Rack or Behind the Neck) w/ 1" Pause in Receiving Position