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) – 5-10 Strict Pull-ups

Sets 6-10 (18:00 – 23:00) – 5 Supinated Bent Over Barbell Rows

Sets 11-20 (23:00 – 33:00) – 3-5 Hi-Hang Power Snatch

Pick loads and reps that challenge you, but that you can maintain in unbroken sets for all 5 sets of each movement. For the High-Hang Power Snatch we are treating this as an introduction to Olympic Lifting for those who are new, so keep the loading light. If you’re competent in Olympic Lifting feel free to build the load as deemed fit, otherwise treat this as technique/learning work.

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