2 Rounds
1:00 Row (OR Ski)
7 Power Snatches (empty bar)
7 Power Clean and Jerks (empty bar)
10 Alt Lunges
4 Narrow Stance Squat
-Then-
Warm up to Snatch and Clean and Jerk weights 1, 2 & 3.
1 set (at workout pace):
5 Cal Row
2 Power Snatches (at workout weight 3)
4 Alt Pistols
2 Power Clean and Jerks (at workout weight 3)
5 Cal Row
For Time Divide Reps Equally
12 Cal Row
12 Alt Pistol Squats
18 Power Snatches (95/65)
12 Cal Row
12 Alt Pistol Squats
16 Power Snatches (115/80)
12 Cal Row
16 Alt Pistol Squats
14 Power Snatches (135/95)
10 Cal Row
16 Alt Pistol Squats
20 Power Clean and Jerks (135/95)
10 Cal Row
16 Alt Pistol Squats
24 Power Clean and Jerks (115/80)
10 Cal Row
16 Alt Pistol Squats
32 Power Clean and Jerks (95/65)
Set a 10′ Clock
Option 1: Wall Walk Endurance
Option 2: Handstand Hold Endurance
Option 3: Handstand Walk Practice