WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Banded Face Pulls (Attached Low On Rig)

10 Squat Hold + Reach Overhead

5/side Single Arm Dumbbell Tempo Overhead Squats

Take your time and focus on good activation and positions. If you don’t have the mobility for the OHS, perform a Single Arm Front Squat instead.

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

Sets 1-5 (10:00 – 15:00) – Muscle Snatch + Snatch Push Press

Sets 6-10 (15:00 – 20:00) – Hang Power Snatch + Snatch

Start at a light load and build as deemed fit. Drop the bar between the Hang Power Snatch and Snatch.

1c) 20:00 – 30:00 – Every 1:15 x 8 sets:

Sets 1-4 (20:00 – 25:00) – Muscle Clean + Pause Thruster

Sets 5-8 (25:00 – 30:00) –  Power Clean + Halting Split Jerk + Split Jerk

Start around 60% of your 1RM and build as deemed fit. For the Pause Thruster hold the bottom of the Squat for 2-3 seconds. For the Halting Jerk, hold the bottom of the dip for 2-3 seconds.

1d) 35:00 – 45:00 – 10 minutes to Complete:

3 rounds of…

21 Thrusters 115/75

21 Chest-to-bar Pull-ups

Then…

Establish a Max Squat Clean in the Remaining Time

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike: 5 sets of 100 Calories

5 minutes rest between efforts.

3) Secondary Met-con – AQAP:

40-30-20-10 GHD Sit-ups

100ft Dog Sled Push @ 2x/Bodyweight

Sled loading is the sled + 2x/bodyweight. Scale as needed.

4) Olympic Lifting – Bamboo Bar Snatch Grip Strict Press: 3 sets of 5 + 10 second Hold

Rest 90-120 seconds between sets. Hold the top position for 10 seconds on each rep.

5) Gymnastics – Supinated Bar Row: 5 reps Every 1:00 x 10 sets

Feet on a 20″ box. Load as deemed fit.

6) Skills – Bar Hang: Accumulate 5 minutes

Hang from a Pull-up bar, switching between arms to hang both, and one at a time.

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