WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Station 1 – 10-20 Supinated Pause Banded Pull-Aparts

Station 2 – 3-5 Inchworm + Push-up

Station 3 – 3 Snatch Deadlift + 3x Hang Power Snatch + 15 second Overhead Hold

Athletes following the Move and Power programming use a PVC pipe for the warm-up. Those following the Sport and Competition programming use a Barbell for warm-up.

1b) 9:00 – 21:00 – Every 1:30 x 8 sets:

8/side Kettlebell Suit-Case Deadlifts +

8 Box Jumps

Start light with the Suit Case Deadlift and build loading as deemed fit. Perform all reps on 1 side before switching to the other. Build box height as deemed fit through each set.

1c) 21:00 – 27:00 – Every 1:30 x 4 sets: 20 Unbroken Kettlebell Swings

Start at a moderate load and build the load as deemed fit. Each set should be done as an unbroken set.

1d) 30:00 – 45:00 – Every 3:00 x 5 sets:

12 Knees-up

15 Wall Balls

200m Run

Scale as needed. We want you getting at least 30 seconds of rest. If you aren’t physically able to run due to an injury you subs are 250/225m Row or Ski, 500/450m C2 Bike, 600m/550m Assault Bike.

Accessory:

2) Secondary Conditioning – C2 Bike:

1:30 ON/1:00 OFF

1:30 ON/:45 OFF

1:30 ON/:30 OFF

1:30 ON/:15 OFF

1:30 ON/:30 OFF

1:30 ON/:45 OFF

1:30 ON/Done

Hard efforts, get after it, and use this as a way to see how quickly you can recover.

3) Olympic Lifting – Snatch Push Press + Overhead Squat:

2 sets of 5+2 @ 70%

3 sets of 5+2 @ 75%

Percentage based off of your 1RM Snatch or 1RM Overhead Squat…pick whichever is appropriate based on your abilities/capacity. Rest 2-3 minutes between sets.

4) Gymnastis – 1-2-3…8-9-10 – AQAP:

Unbroken Strict Handstand Push-ups

Unbroken Strict Pull-ups

Scale as needed. Wear a weight vest if appropriate.

5) Trunk – Single Leg Pause V-Up: 3 sets of 20

Rest 90-120 seconds between sets. Alternate legs each rep.

6) Posterior Accessory – Single Leg Good Morning: 4 sets of 12/side

Rest 90-120 seconds between sets. Focus on position over loading.

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