Warmup Speed Ladder Power 2-2-2-2-2 Hang Above the Knee Snatch Strength 5-5-5-5 Romanian Deadlift Conditioning 3x AFAP 10 Burpees 10 Squats 10 Pullups Benchmark "Diane" 21-15-9 Deadlift Handstand Pushup

Warmup Run the Long Block 2x Power 2-2-2-2-2 Hang Above the Knee Snatch Strength 3-3-3 Overhead Squat Conditioning 3x AFAP 10 Box Jumps 10 Hand Release Pushups 10 Situps

Warmup Dynamic Athletic Movement Power 2-2-2-2-2 Hang Above the Knee Clean Strength 3-3-3-3 Front Squat 3x10 Ab Wheel Rollouts

Warmup Speed Ladder Power 2-2-2-2-2 Hang Above the Knee Clean 2-2-2-2-2 Jerk

Warmup Run the Long Block 2x Power 2-2-2-2-2 Hang Above the Knee Snatch Conditioning 4x AFAP Run 400 YD 25 Kettlebell Swings [register]

Warmup Dynamic Athletic Movement Power 2-2-2-2-2 Hang Above the Knee Snatch Strength 5-5-5 Olympic Back Squat

Warmup Speed ladder 2-2-2-2-2 Tall Clean 5-5-5-5 Romanian Deadlift Conditioning 3x AFAP 12 Pullups 12 Kettlebell Push Press Benchmark "Helen" 3x AFAP Run 400 YD 21 American Swings 12 Pullups

Warmup Dynamic Athletic Movement Power 2-2-2-2-2 Tall Clean 2-2-2-2-2 Jerk 3x10 Ab wheel rollouts

Warmup Run the Long Block 2x Power 2-2-2-2-2 Tall Snatch Strength 3 Supersets 10 Good Mornings 20 Jumping Lunges

Warmup Dynamic Athletic Movement Power 2-2-2-2-2 Tall Snatch Strength 3-3-3-3 Overhead Squat