WOD:

1a) 0:00 – 8:00 – Every 1:00 x 4 sets:

Station 1 – 5/side Banded Press + 10 Upright Rows

Station 2 – 20 Hollow Rocks

Station 3 – 20 Glute Bridge Ups

Station 4 – (3x) 3 Snatch Deadlift + 3 High Hang Snatch + 3 Snatch Balance

Use this to get a little blood flowing and start opening up positions. If you’re not familiar with Snatching use a PVC pipe if you’re Snatching in today’s work use a Barbell.

1b) 13:00 – 33:00 – Every 1:00 x 20 sets:

Sets 1-5 (13:00 – 18:00) – 8-12 Seated Dumbbell Arnold Press

Sets 6-10 (18:00 – 23:00) – 8-12 Bent Over Dumbbell Rows

Sets 11-15 (23:00 – 28:00) – 15-20 Alternating Single Leg V-Ups

Sets 16-20 (28:00 – 33:00) – 15-20 Medball Romanian Deadlifts

Pick loads and reps that challenge you, but that you can maintain in unbroken sets for all 5 sets of each movement. If you start a little light add loading as deemed fit.

1c) 37:00 – 45:00 – 8 minute AMRAP:

10 Hand Release Push-ups

15 Box Jumps 24/20

20/15 Calories Ski/Bike/Run/Row

Scale as needed. If you have ankle, knee, hip, or other joint issues, we suggest stepping down off the box as that is where the greater impact is.

Accessory:

2) Secondary Conditioning – Run: 5K

For time, get after it and hit it hard.

3) Olympic Lifting – Temp (1.1.3) Snatch Push Press: 5 sets of 5

Rest 90-120 seconds between sets. Perform each rep from a dead-stop on the back rack position. Tempo is 1 second up, 1 second hold, 3 second lower. Build as heavy as deemed fit.

4) Gymnastics – Russian Dips: 5 sets of 5 + 20 second Hold

Rest 90-120 seconds between sets. Perform the hold after the 5th rep. Add load/assistance as deemed fit.

5) Trunk – Double Kettlebell Front Rack Hold: 4 sets of 1 minute

Rest 90-120 seconds between sets. Heavy as possible. Make this a true KB Front Rack position, elbows down, knuckles touching, most of the weight should be on your sternum area, this should be a similar stimulus to a Sandbag/D-Ball Hold.

6) Posterior Accessory – Single Leg Snatch Grip Romanian Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 leg before switching to the other. Focus on position over loading.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE