WARMUP:

General Movement Flow & Mobility

PART I: Strength/Speed

5 x 1 Reverse Barbell Lunge 33X1
5 x 2 Trap Bar Deadlift 31X1

PART II: Conditioning, 24 Minute Clock

2 Minute Intervals
Jump
Squat/Toss
Row
Push
Snatch
Bike
Pull
Lunge

1 Minute Rest Between Intervals

or

OLYMPIC WOD

PART I:

12 Minutes to Complete Approximately 5 Sets of the Following Complex:
1 Pause Overhead Squat + 1 Heaving Snatch Balance + 1 Snatch Balance

PART IIA:

Every 90″ For 6:00 (4 Sets):
1 Mid Thigh Snatch (+10 Seconds in Starting Position) + 1 Hang Snatch (+8 Seconds in Starting Position)

PART IIB:

Every 90″ For 6:00 (4 Sets):
1 Squat Snatch (+5 Hold in the Receiving Position) + 1 Overhead Squat

PART III:

Every 2 Minutes For 10 Minutes (5 Sets)
Snatch Cluster 1.1.1