Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the Jerk (pvc>bb)

CF-JTLC: Catbacks x5*3, Flying posture hold x3*10, Is, Ts, As x5*3, Low plank x30s, Hip bridge x5*3, Squat & hold x30s, Posture hold position x10s,

Arm circles (f/b) x8, Torso twists x8, Toe touch TO posture hold x5&5, Alt. Lunges x5, BW Squat x10, Squat & hold #2, 30s, Burpeesx5+

General Barbell Warm-Up (pvc>barbell):RDL, Row, M. Press, Back Squat x5x2 (pvc>bb) x5 of each for 2-3 rounds =1 set (x1-3 sets depending on quality/time)

Skill: Hang Power Snatch (1 round w/pipe, then 1 round with barbell)

1)     Down & Up (straight arm pull) x3

2)     Down & Up + High Elbows (high pull) x3

3)     Hang Pw Snatch (“Down & up/Jump/Power Snatch”) x3 x3-5 sets

WOD 1: 3 Parts (non-stop FBT), 30 Min Time Cap

Part 1:

50 Hang Power Snatches (45/65/95) (>OH Squats x2)

Part 2: 8 rounds

20 KB Swings, 2 Laps x 8 rounds

Part 3: 4 rounds

20 Box Jumps, 1 Arm Long Farmers Carry-2 Laps (~25/50/75-in 1 hand)-1 lap in each hand (2 laps = 1 round) (stay symmetrical when carry).

WOD 2: 15 min run, on the minute perform-(if at any minute ‘losing’: drop 2 reps from each exercise)

0-5 min: 10 pushups & 10 BW Squats (rest of time minute as laps)

6-10 min: 8 Burpees pushups & 8 BW Squats (rest of time as laps)

11-15min: 6 pushups, 6 burpees, & 6 BW Squats (rest of time as laps)

Bonus-WOD-If time: w/partner

5 Suicide sprints (split room into 3rds): 5 relay rounds FBT (eaxh person does 5 suicides)

Stretch/mobility [~5-10 min]

*General protocol (10-ish sec each):

Lower: cobra, prone quad, half kneeling hip flexor, pigeon, hamstring, calf, etc.

Upper: arm across/post. sh, down the middle/tricep, over the top/lat., grab and turn away/chest/sh./bi.,

hands forward/scaps, overhead/wrists/lats, behind back/ant. sh./chest, etc.

**Specialty: any front  squat/jerk/clean specific limitations (bands/rollers)