Warm up

5 min AMRAP:

1 wall walk

10 alternating bird-dogs

5 hollow rocks

5 supermen

5 yoga pushups

Skills

8 min to practice your option of choice:

Ring row pulling strength building

Kipping pull-ups with ab-mat between feet

Box assisted kipping or box assisted one-leg butterfly pullup – with a box set up so that your eyes are around the bar level when you are standing

Butterfly circles

Butterfly pullups

Endurance

For time: Perform 30 double unders before any movement (9 movements total). Choose the order in which you want to perform the below movements, they do not have to be done in this order, as long as they are preceded by 30 double unders. Once you have started a movement, complete all 30 reps before moving to the next one (after the preceding double unders).

30 burpees

30 pullups

30 box jumps over 24/20 in

30/24 cal ski

30/24 cal row

30 single KB thrusters 24/16 kg (15 per arm)

30 V-ups

30 single arm devil presses 50/35 lbs

30 American KBS 24/16 kg

Time cap: 30 min

Olympic lifting

Warm Up Activation

1 Round

10/letter Prone Y-T-As (5lbs/2.5lbs)

5/leg Worlds Greatest Stretch

5/arm Squat Hold and Reach

5 Empty Bar Good Mornings

5 Behind the Neck Snatch Grip Push Press

5 Overhead Squats with pause in bottom

5 Pressing Snatch Balance

5 Snatch Balances

5 Snatch Drops

Movement Specific Prep

3 Reps at Each:

Tall Position

Tall Snatch High Pulls

Tall Muscle Snatch

Tall Power Snatch

Tall Squat Snatch

Power Position

Snatch High Pulls

ScareCrow Snatch

Power Snatch

Hang Above Knee

Snatch High Pulls

Scare Crows

Power Snatch

Mid-Shin

Slow Pull to Pockets into High Pull

Power Snatch

Pause Snatch High Pull (Pause at Knee)

High Hang Snatch High Pull (at Power Position)

High Hang Squat Snatch (at Power Position)

Snatch Complex

15 Minutes for 8 Sets – Start @ 50-60% of 1RM Snatch & Add Weight

1  Pause Snatch High Pull (Pause at Knee)

+ 1 High Hang Snatch High Pull (at Power Position)

+ 3 High Hang Squat Snatch (at Power Position)

Skill Accessories

EMOM for 7 Mins

2 BTN Snatch Push Press + 1 Pause Overhead Squat @ 80%

*Pause: 2 Sec Pause in bottom of squat position

Conditioning

5 Rounds For Time – 10 Min Cap

1 Snatch

3 Overhead Squats

5 Burpees Over Bar

— 30 sec rest after each round

*Add weight each round

RX: 135/95  Weight Added each round 10lbs/5lbs

Int: 95/65 Weight Added each round 10lbs/5lbs

Scaled: 65/45 Weight added each round 5%