Warm-up Workout: For Quality 2 rounds

10 Overhead Wrist Extensions, 45/35 lbs
10 Push-up Shoulder Taps
5 Yoga Push-ups
5 Lateral Box Step Overs
20 Double Unders

Clean Barbell Complex Cycle through the complex 2-3 times:

3 Hang Muscle Cleans
3 Front Squats
3 High Hang Squat Cleans
3 Hang Squat Cleans

Strength: Every 1 min for 15 mins: Power Clean

2 Power Cleans

Intent: This is your Olympic weightlifting for the week. Start light and work up in weight. Drop the bar and reset for each rep.

Workout: 4RFT ( 20 MIN CAP )

8 Bar Facing Burpees
8 Overhead Squats, 115/75
Run, 200 m
8 Bar Facing Burpees
Overhead Walking Lunge, 25 ft, 115/75
Run, 200 m

RPE: 6 Slightly uncomfortable, starting to breathe heavier

Intent: Pacing will be the name of the game today. Choose a light weight for the overhead squats and lunges, no more than you would use for Nancy. If burpees are an area of improvement for you, consider scaling to 6 burpees so you can complete all four rounds within the 20 minute time cap.

Cool Down
10 Eccentric Calf per side
60s Pigeon per side
10 Scorpion
60s Downdog