Warm up
6 min AMRAP:
20 sec handstand hold / wall walk hold / plank hold
5/side single arm DB deadlift
5/side single arm ring rows
5/side single DB bent over row

Pulling strength (10 min)
Take 10 min to find a 1RM weighted pullup.
Scaling: find a max set of assisted strict pullup, choosing the thinest band that allows you do a pullup.

Endurance

Every 5 min for 3 rounds:
400m run
30 crossovers
20 pullups
10 handstand pushups
— rest 3 min, then 12 min AMRAP:
5 pullups
10 pushups
15 air squats
20 situps

Note: This is intended to be a lower intensity (aka zone 2 workout).

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
3 Sets (6 Mins)
3x 1 Slow Snatch Deadlift + 1 Muscle Snatch from High Hang
3 Power Snatch from High Hang
3 Squat Snatch from High Hang
All @ 50%-60% of 1 RM Snatch
Skill Accessories
10 Minutes for Snatch Complex
6-7 Sets of:
1 Snatch High Pull
1 Pause Hang Squat Snatch (Pause below Knee)
Start at 60% 1RM Power Snatch and build
EMOM for 6 Minutes
1 Squat Snatch
Min 1: @ 78% of 1 RM Snatch
Min 2: @ 78%
Min 3: @ 78%
Min 4: @ 83%
Min 5: @ 83%
Min 6: @ +83%
Conditioning
For Time:
3 Rounds
5 Sandbag Cleans
100ft Sandbag Bearhug Carry
-90sec Rest –
For Time:
3 Rounds
20 Toes-to-Bar
15 Calorie Ski
*Cap 14 Mins