Olympic Total
In 40:00:
Establish 1RM Squat Snatch
Establish 1RM Squat Clean and Split Jerk

FX:
Every 2:00, 8 Sets
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat (↑)

Every 2:00, 8 Sets
2x(1 Squat Clean + 1 Split Jerk) (↑)
*Compare to 10/17/22

Strength
Every 1:30, 4 Rounds
1) 5 X33-Tempo Wide Grip Banded Strict Pull-Up
2) 5 33X-Tempo Banded Strict Ring Dip
3) 15 Straight Arm Banded Pulldown
*3s pause at top/in Dip, 3s down

Conditioning
4 Rounds of 2:00 on/1:00 off
AMRAP
60 Speed Steps
15 Toes to Bar (FX: 10)
30 Push-Ups (FX: 20)
*Continue AMRAP where you left off

Squad WOD
3 Rounds of 9:00 on/3:00 off w/ Partner – Split Calories Any Way
AMRAP 9
30/22 Calorie Bike (FX: 20/15)
15 Synchro Wall Balls (20/14) (FX: Non-Synchro)
*Resting Partner in Squat Hold at Parallel

AMRAP 9
30/22 Calorie Ski (FX: 20/15)
15 Synchro Bar Facing Burpees (FX: Non-Synchro)
*Resting Partner in High Plank

AMRAP 9
30/22 Calorie Row (FX: 20/15)
15 Synchro Russian Kettlebell Swings (24/16) (FX: 16/12)
*Resting Partner in Single Kettlebell Suitcase Hold

Strength
Every 2:30, 6 Sets
Strict Press w/ Pause at Front Rack
1-3) 5 @70-75%
4-6) 3 @75-80%

Superset Accessory (3+ out of 6)
20/20 Banded Radial Deviation

Conditioning
AMRAP 12
20 Box Jump Overs (24/20)
10 50′ Shuttle Runs
10 Handstand Push-Ups (FX: 6) (RX+: 2″/1″ Deficit)

Conditioning
4 Rounds for Time:
75 Double Unders (FX: 50)
10 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
20 Pull-Ups (FX: 15) (RX+: Chest to Bar Pull-Ups)
*17:00 Cap

Post-WOD Strength/Recovery
EMOM 15
1) :15-:30 L-Sit Hold (Seated, Parallettes, etc.)
2) :20-:40 Side Plank (Side A)
3) :20-:40 Side Plank (Side B)
4) 10 Prone Swimmers
5) Rotating Stretch/Pose
– Prone Pec Stretch
– Pigeon Pose
– Seal Pose to Downward Dog