Warm up
2 min of rowing then 3 rounds of:
5/side thoracic extensions
5 PVC Cuban presses
5 yoga pushups
5 per side single arm ring rows

Endurance

5 rounds for time:
400m run
5 strict pull ups or 3 bar muscle ups
5 ring dips
15/12 cal row

Time cap: 28 mins

Scaling options: banded pull-ups
between boxes dips or bench dips

Olympic lifting

Warm Up Activation
1 Round
3/leg Worlds Greatest Stretch
5 Bootstrappers
5 PVC Passthroughs
5 PVC Goodmornings
Movement Specific Prep
3 Reps at Each:
Tall Position
Tall Snatch High Pulls
Tall Muscle Snatch
Tall Snatch 2″ Drop, 6″ Drop, 9″ Drop
High Hang
Snatch High Pulls
ScareCrow Snatch
Power Snatch 2″ Drop, 6″ Drop, 9″ Drop
Hang Above Knee
Snatch High Pulls
Power Snatch 2″ Drop, 6″ Drop, 9″ Drop
Mid-Shin
Slow Pull to Pockets into High Pull
Power Snatch 2″ Drop, 6″ Drop, 9″ Drop
Snatch Complex
8 Minutes for 3 Sets @ 50%-60% of 1RM Snatch
3 Slow Snatch Pull to Power Position
2 Hang Power Snatch (Below Knee)
1 Pause Squat Snatch
Skill Accessories
5 Sets (10 Mins)
1 Snatch High Pull
1 Floating Snatch High Pull
1 Floating Power Snatch
1 Squat Snatch
Start at 60% 1RM Power Snatch and build
EMOM for 6 Minutes
1 Squat Snatch
Min 1: @ 75% of 1 RM Snatch
Min 2: @ 75%
Min 3: @ 75%
Min 4: @ 80%
Min 5: @ 80%
Min 6: @ 80+%
Conditioning
For Time:
3-6-9-12-15-18-21
Sandbag Squats
Calorie Row
*Hold Sandbag any way
*Cap 14 Mins