WOD:

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

Station 1 – 10 Banded Pull-Aparts + 5 Pause Scapula Pull ups + 5 Hollow Rock Swings

Station 2 – 3 Snatch Grip Deadlifts + 3 Hang Power Snatch + 3 Push Jerk

Get some blood flowing and your body ready to go. Move/Power athletes warm-up with a PVC Pipe, Sport/Competition athletes use a barbell.

1b) 10:00 – 19:00 – Every 1:00 x 9 sets:

Station 1 – 10-15 Ball Slams

Station 2 – 15 Seated On The Floor Banded Chest Rows

Station 3 – 15-20 Bent Over Reverse Flyes

Pick reps/loading that you can maintain for the 3 rotations through. Focus on good position and activation on stations 2 and 3.

1c) 19:00 – 29:00 – Every 1:15 x 8 sets:

5-8 Strict Pull-ups

+

10 Supinated Band Pull-Aparts

Goal stimulus is to pick a rep scheme on the Pull-ups you can maintain for all 8 sets…don’t overestimate and go in too hot. Use assistance as needed, or add loading as needed.

1d) 32:00 – 45:00 – AQAP:

60 Cals Ski/Bike/Row

50 Wallballs

40 Abmat Sit-ups

30 Dumbbell Hang Power Cleans

20 Supinated Ring Rows

10 Cals Ski/Bike/Row

Scale as needed.

Accessory:

2) Secondary Conditioning – Trail Run: 3 miles Nasal Breathing Only

Perform at a moderate pace nasal breathing only…if you get to the point where you can’t control your breathing through your nose only, stop and walk until you are able to.

3) Olympic Lifting – Snatch Balance: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Gymnastics Conditioning – Every 1:00 x 10 sets:

Station 1 – 15/10 Calories Assault Bike

Station 2 – 10 Strict Ring Dips

Hit the Assault Bike calories at a high effort/sprint pace to jack your heart rate up. For Dips scale as needed, these should be done unbroken, if this is easy, add loading to the Ring Dip as deemed fit.

5) Skills – Triple-unders: 10 minutes Practice

Practice, but take it easy. Use this to loosen up your calves/achilles if you’re tight and sore from yesterday.

6) Trunk – Strict Toes-to-bar w/3 second Negative: 5 sets of 5

Rest 90-120 seconds between sets.

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