Warm up
2 rounds
10 sec dead hang
5 scap pulls
10 downwards dog to push up
10 bird dogs

Gymnastics skills and strength

12 min alternating EMOM:
8/6 cal ski
6 burpee pull ups (scale: 6 burpees + 10 gymnastics ring rows)
8 hollow body banded pvc lat pull downs
8 box dips

Endurance

24 min alternating EMOM (3 rounds):
250m/200m row
6-8 devil presses 50/35 lbs
250m/200m ski
45 sec plank hold with forearms on foamroller
15 wall balls 20/14 lbs
12/9 cal assault bike
50 ft. empty sled sprint + 50 ft. broad jumps AFAP
Rest

Olympic lifting

Warm Up Activation
1 Round
3/leg Worlds Greatest Stretch
5 Bootstrappers
5 PVC Passthroughs
5 PVC Goodmornings
Movement Specific Prep
Clean Movement Prep
Complete with PVC pipe
From the Tall Position
3 Tall Clean High Pulls
3 Tall Muscle Clean
1 Tall Power Clean, 1 Tall Power Clean to Parallel, 1 Tall Squat Clean
From the High Hang Position
3 Clean Pull from Power Position
3 Power Clean from Power Position
1 High Hang Power Clean, 1 High Hang Power Clean to Parallel, 1 High Hang Squat Clean
From the Hang Above Knee Position
3 Hang Clean High Pulls
3 Hang Power Cleans
1 Hang Power Clean, 1 Hang Power Clean to Parallel, 1 Hang Squat Clean
From the Mid-Shin Position
3 Pause Clean to Knee into Fast High Pull
3 Pause at Knee Power Clean
1 Power Clean, 1 Power Clean to Parallel, 1 Squat Clean
3 Sets (6 Mins)
3 Tall Power Clean
1 Tall Squat Clean
All sets @ 50% 1 RM
EMOM for 5 Mins
3 Hang Power Cleans
Min 1: @ 50% of 1 RM Clean
Min 2: @ 55%
Min 3: @ 60%
Min 4: @ 63%
Min 5: @ 65%1min Rest –
EMOM for 5 Mins
2 Hang Squat Cleans
Min 1: @ 65% of 1 RM Clean
Min 2: @ 68%
Min 3: @ 70%
Min 4: @ 73%
Min 5: @ 75%
Conditioning
Every 30 Seconds for 10 round (5mins)
1 Power Clean @ 70%
Every 30 Seconds for 10 round (5mins)
1 Squat Clean @ 70%
Conditioning
“Grettel”
10 Rounds for Time:
3 Clean-and-Jerks
3 Burpees over the Bar
Rx: 135/95
Time Cap: 10mins