A. Olympic Lifting
Every Minute on the minute for 12 minutes 3 Hang Power Clean -increase weight here as needed- *Record heaviest weight
B. Conditioning
25-20-15-10-5 Burpee Box Jumps 24/20 Dumbbell Snatch, alternating 50/35
Scale 10-9-8-7-6-5-4-3-2-1 Burpee Step Ups 20 Dumbbell Snatch, alternating 35/25
C. Olympic Lifting Accessory
1. 3×8 Barbell Good Mornings 2. 5×3 Snatch High Pulls 3. 3×8 Snatch Deadlift
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike