WOD:

1a) 0:00 – 6:00 – 6 minute AMRAP:

5 Scapula Pull ups

10 Banded Upright Rows

5 Snatch Grip Deadlifts

5 Push Press

Take your time and hit your positions. Athletes in Move/Power warm-up with a PVC Pipe, those in the Sport/Competition use a Barbell.

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

Sets 1-5 (10:00 – 15:00) – 15 Incline Bench Dumbbell Rows (Wide Elbows)

Sets 6-10 (15:00 – 20:00) – 15 Dumbbell Lat Press In’s

Start light and build loading on the Rows as deemed fit. For the Lat Press In’s, keep the weights light and focus on good activation through the Lats and Serratus.

1c) 20:00 – 30:00 – Every 1:00 x 10 sets:

Sets 1-5 (20:00 – 25:00) –  3-5 Wide Grip Negative Pull-ups

Sets 6-10 (25:00 – 30:00) –  20 second Sprint on Machine

For the Pull-ups you can step off a box at the top, or jump to the top and lower from there. If you don’t have the strength to perform a negative, add a band for assistance as needed. We want to see the negatives take at least 2+ seconds each. For the Machine hit it hard and get after it.

1d) 34:00 – 45:00 – AQAP:

50 Wallballs

50 Knees Up

50 Alternating Dumbbell Hang Power Snatch

30 Wallballs

30 Knees Up

30 Alternating Dumbbell Hang Power Snatch

Scale as needed.

Accessory:

2) Secondary Conditioning – Run – 4 sets of:

400m Hard

200m Moderate

100m Walk

No rest between sets/intervals. Perform straight through for a total of 2,800m of running. Work to keep consistent paces on each of the respective distances.

3) Olympic Lifting – Snatch Balance:

2 sets of 2 @ 70%

2 sets of 2 @ 75%

2 sets of 2 @ 80%

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

4) Gymnastics – Strict Chest-to-bar Pull-up: 5 sets of 10-15 reps

Rest 2-3 minutes between sets. Use band assistance as needed to get full, clean reps.

5) Trunk – Parallete Shoot-Throughs: 4 sets of 12

Rest 90-120 seconds between sets. Front to back makes one rep.

6) Posterior Accessory – Banded Good Morning + Mini-Band: 100 Reps

Large band under the feet and up over shoulders for the Good Morning resistance, add a Mini-Band around the Knees as well.

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