WOD:

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

Station 1 – 20 Banded Face Pulls

Station 2 – 10 Pause Shoulder Plank Taps

Station 3 – 3 Power Snatch + 3 Hang Squat Snatch + 3 Snatch Push Press

Athletes in Move/Power warm-up with a PVC Pipe, those in Sport/Competition use a Barbell for warm-up.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

1 Hang Snatch +

1 Snatch

Warm-up as needed. Drop the bar and reset on the floor between the Hang Snatch and Snatch. Both reps are full Squat. Build as heavy as deemed fit.

1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 

1 Hang Clean +

1 Clean

Continue to build loading as deemed fit from the Snatches (don’t be afraid to drop lighter for your first few sets). Drop the bar and reset on the floor between the Hang Clean and Clean. Both reps are full Squat.

1d) 33:00 – 45:00 – 12 sets of :40 ON/:20 OFF for Max Reps:

Station 1 – Wall Balls 20/14 to 11′

Station 2 – Double-unders

Station 3 – Bar Muscle-ups

Rotate through the 3 stations for 4 total rounds.

Accessory:

2) Secondary Conditioning – Ski Erg: 5 sets of 1000m

Rest 2 minutes between sets. Goal is to have negative splits through all 5 intervals. Don’t go out too hot.

3) Olympic Lifting – 3 Snatch Push Press + 1 Overhead Squat:

1 set @ 75%

1 set @ 80%

1 set @ 85%

Establish a Max for the Day

Warm-up as needed. Rest as needed between sets. Only go past the 85% if lifts are feeling good.

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

Odd – 20/15 Calories Rowed

Even – 10 Feet on 20″ Box Ring Rows

Pick reps/efforts you can maintain for the 6 rounds. Add load to the Ring Row as deemed fit.

5) Trunk – Strict Toes-to-bar: 5 sets of 8-12 reps

Rest 90-120 seconds between sets.

6) Posterior Accessory – Sumo Stance Good Morning: 3 sets of 20

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