PART I: WARM-UP

2 Minute Assault Bike, Row or Jump Rope

General Movement Flow

Ankle & Shoulder Mobility

PART II: AEROBIC CONDITIONING

28 Minute Clock:

A. 4 Minute Clock

1 Minute
Dumbbell/Kettlebell Overhead Support
1 Minute Reverse Lunge 50/35
1 Minute
Dumbbell/Kettlebell Overhead Support
1 Minute Reverse Lunge 50/35

2 Minute Rest

B. 4 Minute Clock

1 Minute Deadlift Support 275/185
1 Minute Lateral Burpees
1 Minute Deadlift Support 275/185
1 Minute Lateral Burpees

2 Minute Rest

C. 4 Minute Clock Assault Bike

1 Minute Assault Bike
1 Minute Air Squats
1 Minute Assault Bike
1 Minute Air Squats

2 Minute Rest

D. 3 – 4 Rounds

30″ DU
10″ Transition
50″ Wall Sit or Bottom of Squat Hold
10″ Transition
50″ Plank or Rest

PART III: STRETCH

or

OLYMPIC WOD

WARM-UP:

10 Minute Movement Flow and Mobility

Into, 5 Minutes Squat Therapy

Followed by, 5 Minutes Burgener Warmup with an empty barbell or very little weight.

PART I: Every 90 Seconds For 4.5 Minutes:
1 High Hang Power Clean + 1 High Hang Squat Clean + 1 Split Jerk

PART IA: Every 90 Seconds For 4.5 Minutes:
1 Mid Thigh Hang Power Clean + 1 Mid Thigh Squat Clean + 1 Split Jerk

PART II:

BEG: Every 90 Seconds For 9 Minutes:
1 Halting Power Clean (Mid Thigh-Hips) + 1 Split Jerk (3″ Pause on Reception)
1 Halting Power Clean (Knees) + Split Jerk (3″ Pause Overhead)

ADV: Every 2 Minutes For 10 Minutes
1 Halting Squat Clean (Mid Thigh-Hips) + 1 Halting Squat Clean (Knees)

PART III:

BEG: Every 90 Seconds For 9 Minutes:
1 Clean Deadlift + 1 Power Clean (Low)
1 Clean Deadlift + 1 Squat Clean

ADV: 1 Clean Deadlift + 1 Squat Clean