WOD:

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

Station 1 – 10 Deadbug With Plate Overhead

Station 2 – 10 Jumping Medball Squats

Station 3 – 3 Muscle Clean + 3 Power Clean + 3 Push Jerk

Athletes Olympic lifting today use a Barbell, those who aren’t, use a PVC pipe for Warm-up.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets:

15 Banded Pull-Throughs

+

30 second Ring Plank Hold

Use the banded Pull-Throughs to prime you for the Double Swings. Focus on loading the Hamstrings appropriately and then opening explosively. For the Ring Hold set the Rings so they are just a couple of inches off the floor and perform the plank hold. If this is easy put your feet on a ball to make it more difficult or add load to your back.

1c) 18:00 – 28:00 – Every 1:00 x 10 sets:

Station 1 – 15 Double Kettlebell/Dumbbell Russian Swings

Station 2 – 5 Close Grip Bench Press

Alternate between the two movements for 5 sets of each. Swings pick a loading and trying and stick with it through all 5 sets. For the Bench Press, start moderate and build to a heavy set of 5 for the day…hands should be no wider than pointer finger on the beginning of the knurling.

1d) 28:00 – 34:00 – 6 sets of :30 ON/:30 OFF: Push Jerk 65/45

Use this as an opportunity to get some cycling/technique work on the Push Jerk. Focus here is technique and understanding of the movement, not speed and max reps.

1e) 38:00 – 45:00 – 7 minute AMRAP:

18 Alternating Dumbbell Power Snatch 50/35

18 Burpees-to-Target

15 Alternating Dumbbell Power Snatch 50/35

15 Burpee-to-Target

12 Alternating Dumbbell Power Snatch 50/35

12 Burpee-to-Target

Scale as needed. Burpee-to-Target standard is something 6″ out of your reach, both hands need to touch the target.

Accessory:

2) Secondary Conditioning – 3 sets of:

500m Ski Erg

1 minute Rest

250m Ski Erg

45 seconds Rest

125 minute Ski Erg

Rest 3 minutes between sets. Hard efforts on each distance.

3) Olympic Lifting – 2-Position Snatch (Floor + Above the Knee):

2 sets @ 70%

2 sets @ 75%

3 sets @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Both reps are full Squat.

4) Gymnastics Conditioning – Every 1:00 x 12 sets:

20 Double-unders

+

1-5 Bar Muscle-ups

Pick a rep count on the Muscle-ups you can perform unbroken for all 12 sets.

5) Trunk – D-Ball Bear Hug Carry: 400m

Keep track of time and attempts to complete. You choose the loading based on how hard you want to work.

6) Posterior Accessory – Side Lying Clam Shells w/Mini Band: 4 sets of 10-15 reps/side

Rest 90-120 seconds between sets. Focus on position and activation, not speed.

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