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Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
50 Single Skips
10 Plate GTOH
5 Jump Squats

Technique & Lift:

Power Snatch
– Burgener Warm Up
– High Hang Power Snatch x 3 reps
– Hang Power Snatch x 3 reps
– Power Snatch x 3 reps

2-3 sets
Power Snatch x 3 TnG reps
Rest 60 seconds b/ts

*Build to your first starting weight.

EMOM x 15 minutes
Power Snatch

*Sets 1-5 x 3 TnG reps
*Sets 6-10 x 2 TnG reps
*Sets 11-15 x 1 rep

*Comp & L3 – 60% – 70% – 80% of 1RM Power Snatch
*L2 – 50% – 60% – 70% of 1RM Power Snatch
*L1 – Light – Mod – Mod+ 5-10lbs

Cash Out
EMOM x 6 minutes
Min 1: Wtd Plank Hold
Min 2: Rest

Mobility:
Lying Pec Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
Knee Tuck + Smason Stretch x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Toe Walk x 25ft
Cossack Squat x 10 Alt reps
Heel Walk x 25ft

Warm Up:

EMOM x 4 minutes
5 No Push Up Burpees
Single Skip to 45 seconds

Technique & Review:

EMOM x 4 minutes
10-20 Dbl-Unders or 20-30 Single Skips
4 BBJO
*2 rounds at smaller box.
*2 rounds at workout height.

WOD

For time:
100 Dbl-Unders
21 Burpee Box Jump Over (24/20″)
100 Dbl-Unders
15 Burpee Box Jump Over
100 Dbl-Unders
9 Burpee Box Jump Over

*L2
75 Dbl-Unders
21 Burpee Box Jump Over (24/20″)
75 Dbl-Unders
15 Burpee Box Jump Over
75 Dbl-Unders
9 Burpee Box Jump Over
*L1
50 Dbl-Unders
15 Burpee Box Jump Over (Scale as needed)
50 Dbl-Unders
12 Burpee Box Jump Over
50 Dbl-Unders
9 Burpee Box Jump Over

Cash Out:
50 Banded Pull Aparts
50 Sit Ups
50 Banded Lat Pull Downs

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Opener x 5 reps/Side
Supine Scorpions x 10 Alt reps
Kneeling to Squat x 10 Alt reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes
30 Mnt Climbers
10 Hollow Rocks
10 Alt Jumping Lunges
25ft V-Step

Technique & Review:

Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

Ring Dip
– Jump to Support x 3-5 reps
– Lockout Support x 10 seconds
– Dip Support x 10 seconds
– Ring Lowers x 3 reps
– Ring Dip x 3-5 reps

Hang Power Clean
– Burgener Warm Up
– High Hang Power Clean x 5 reps
– Hang Power Clean x 5 reps

3 sets to Build to workout load
10 Squats
1-2 Muscle Ups or 3 CTB Pull Ups + 3 RIng Dips
5 Hang Power Cleans
– Rest 60 seconds b/t sets –

WOD

“Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans

*Comp & L3 – 135/95
*L2
3 rounds for time:
50 Squats
2-4 Muscle Ups or 7 CTB Pull Ups + 7 Ring Dips
10 Hang Power Cleans (95/65)
*L1
3 rounds for time:
35 Squats
7 Banded Pull Ups + 7 Banded Ring Dips
10 Hang Power Cleans (Light up to 75/55)

Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Wtd Ankle Mobility

Movement Prep:
Paleo Squat T-Spine Opner x 10 reps
Hip Opener/Closer x 5 reps/Side
Russian Squats x 10 reps
Shoulder Pass Throughs x 10 reps

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 Push Ups
10 Plate GTOH
5 Jump Squats

Technique & Lift:

OH Squat
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

A. Every 90 seconds x 3 sets
OH Squat
*Set 1 x 3 reps @ Light – Moderate
*Set 2 x 2 reps @ Moderate – Heavy Moderate
*Set 3 x 1 rep @ Heavy Moderate – Opening Weight.

B. Every 2:30 minutes x 5 sets
OH Squat x 1 rep

*Comp & L3– Build up to 1RM for the Day.
*L2 – Build up to 80-85+% of your 1RM Deadlift.
*L1 – Pick a Moderate load to focus on your Tech.

C. 3 sets of:
ISO DB Floor Press x 5 reps/Arm
Into…
Overhead Banded Tricep Extensions x 15-20 reps
Into…
Wall Sit x 30 seconds
– Rest 60 seconds b/t sets –