WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 “Y” Plate Raise

5 Clean Pull

5 Strict Press

5 Overhead Squats

Athletes in Move/Power use a PVC pipe for warm-up, those in Sport/Comp use a barbell.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 

Sets 1-3 (10:00 – 14:30) –  Snatch Pull + High Hang Power Snatch + Above The Knee Power Snatch +Low Hang Power Snatch

Sets 4-6 (14:30 – 19:00) – Power Snatch + Power Snatch + Pause Overhead Squat

First complex hold onto the bar for all reps. For the second complex drop after the first Power Snatch and reset on the floor going into the second rep. Build as heavy as deemed fit.

1c) 19:00 – 28:00 – Every 1:30 x 6 sets:

Sets 1-3 (19:00 – 23:30) – Clean Pull + High Hang Power Clean + Above The Knee Power Clean + Push Press

Sets 4-6 (23:00 – 28:00) – Power Clean + Power Clean + Push Jerk

First complex hold onto the bar for all reps. For the second complex drop after the first Power Clean and reset on the floor going into the second rep. Build as heavy as deemed fit.

1d) 33:00 – 45:00 – Every 4:00 x 3 sets – AQAP:

15 Thrusters 115/75

15 Burpee Lateral Bar Hops

15 Thrusters 115/75

15 Burpee Lateral Bar Hops

Scale reps as needed so you have at least 30 seconds of rest after the first set.

Accessory

2) Secondary Conditioning – Ski Erg – 3 sets of:

21 Calories – 45 seconds Rest

15 Calories – 30 seconds Rest

9 Calories – 15 seconds Rest

21 Calories – 45 seconds Rest

15 Calories – 30 seconds Rest

9 Calories – 15 seconds Rest

Rest 4 minutes between sets. Hit these as hard efforts.

3) Olympic Lifting – Every 1:00 x 15 sets: 1 Split Jerk w/3 second Pause in Catch

Start around 60% of your 1RM and build as heavy as deemed fit.

4) Gymnastics – 7 sets of:

5 Strict Chest-to-bar Pull-ups

+

5 Strict Ring Dips

Rest 2 minutes between sets. Goal stimulus assuming you have these movements unbroken, is to load as heavy as possible. 

5) Trunk – L-Sit Hold + Flutter Kicks: 5 sets of 30 seconds

Rest 90-120 seconds between sets.

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