WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Bird Dog

5 Snatch Deadlifts

5 Pause Overhead Squats

Athletes following Move/Power use a PVC pipe for Warm-up, athletes following Sport/Competition use a barbell.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1.1 Snatch

Warm-up as needed. Drop and reset between reps. Both reps full Squat. Build as heavy as deemed fit. If you’re not feeling the heavier loading today, keep the weights lighter and snappier and perform this as an EMOTM for 10 sets instead.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets:

1 Clean

+

2 Jerks

Build loading from your Snatches. Build as heavy as deemed fit. Clean is Full Squat. Same as above, if you’re not feeling the heavier weights, perform this as an EMOTM for 10 sets.

1d) 33:00 – 45:00 – AQAP:

40/30 Calories Ski/Bike/Row

Then…

3 rounds of

15 Thrusters 115/75

15 Chest-to-bar Pull-ups

Then…

40/30 Calories Ski/Bike/Row

Scale as needed.

Accessory:

2) Secondary Conditioning – 3 rounds of:

2000m Row

400m Recovery Walk

Goal is negative splits on the Rows. No passive rest anywhere this should be continual movement for the whole piece.

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

2 sets @ 70%

2 sets @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Gymnastics – Wall Facing Banded Strict Handstand Push-ups: 5-10 sets of 5 reps

Rest 90-120 seconds between sets. Increase difficult with more band tension, or by working into a deficit.

5) Trunk – Rolling V-Ups: 4 sets of 10-14 reps

Rest 90-120 seconds between sets.

6) Posterior – Double Banded Glute Bridge-up: 100 Reps

This should be performed with a mini band around the knees, and a longer band from feet to hips to provide both resistance on the knees and hips.

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