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Skill:
Movement Review
& Modifications

Workout:
600m Run
50 Power Snatch (75/55)
40 Box Jump Over (24/20)
30 Chest to Bar Pull Up
20 Devils Press (50/35)
100 Double Under

Extra Credit:
3 Rounds
1 min Handstand Hold
12 Strict Leg Raises

Recovery:

Foam Roll 5 min
Banded Chest and Lat Openers

You Want Some Mo:

4 Rounds on a 4 min Clock
15 Calorie Bike
15 Burpees
15 Ground to Overhead (95/65)
*Rest Remaining Time

Open Workout 16.2

Skill:
Squat Clean

Workout:
20 min As Many Reps As Possible
25 Toes to Bar
50 Double Under
15 Squat Clean (135/95)
25 Toes to Bar
50 Double Under
13 Squat Clean (185/115)
25 Toes to Bar
50 Double Under
11 Squat Clean (225/145)
25 Toes to Bar
50 Double Under
9 Squat Clean (275/175)
25 Toes to Bar
50 Double Under
7 Squat Clean (315/205)

Extra Credit:
3 Rounds
10 Barbell Bent Over Row
10 Single Arms Dumbbell Press (per arm)

Recovery:
Calf Stretch on Pole
Cobra Pose

You Want Some Mo:

Every 4 minutes
15 Calorie Row
15 Box Jump Over
15 Burpees
*Rest Remaining Time

Sandbag Holleyman

Skill:
Sandbag Over Shoulder

Conditioning:
25-20-15-10-5 (Guys)
20-16-12-8-4 (Ladies)
Calories on Bike
*Rotate in Groups of 3

Workout:
30 Rounds
5 Wall Ball
3 Handstand Push Up
1 Sandbag Over Shoulder (150/100)

Extra Credit:
3 Rounds
12 Deficit Push Ups
12 Weighted Lying Leg Raises (14/10)

Recovery:

Lacrosse Ball Roll Shoulders
Banded Bully Stretch

You Want Some Mo:
12 min AMRAP
7 Box Jump (24/20)
14 Kettlebell Swing (53/35)