1. ON A 12:00 RUNNING CLOCK...
Slow warm-up and flow movement. Sweat and move for 12:00 without attention to load or volume. Do what feels good for 12:00.

(No Measure)

2. EMOM x 12 MINUTES
MIN 1 - Goat Movement 1 (Gymnastics)
MIN 2 - Goat Movement 2 (Skill)

*Pick 2 movements that you need to work on in a low intensity environment and practice. Goal is about :30-:45 of controlled work. Light weight, intentional, low volume. This is not a workout.

(No Measure)

1 ROUND (5-6 min)
1:00 Row (Start EZ, increase pace every :15)
10 Bootstraps
5/5 Single DB Sumo DL
:20 Jump Rope (High Single Unders)

2 ROUNDS
1:00 Row (Start 70%, increase pace every :15)
10 Wide Stance BB Goodmorning
5/5 Single DB Hang Power Clean
:20 Jump Rope (Double Under Scale*)

*Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc

AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

(Score is Rounds + Reps)

FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)

*Crossbody - swing leg w/ band across to opposite side.

(No Measure)

SNATCH COMPLEX

5 SETS
1 Pausing Squat Snatch (Pause Below Knee on 1st Pull)
+
1 Below the Knee Squat Snatch
+
1 Squat Snatch

*Start light-moderate and build to moderate set with perfect mechanics.

-Rest as Needed b/t Sets-

(Score is Load)