WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Bent Over “Y” Raise

5 Snatch Deadlift

5 Snatch Push Press

10 Hollow Rocks

Athletes in Move/Power warm-up with a PVC Pipe, athletes in Sport/Comp use a Barbell.

1b) 10:00 – 17:00 – Every 1:00 x 7 sets:

10 Dumbbell Bench Press

+

10 Bench Ski Jumpers

Pick a loading that is tough, but manageable, that you can maintain through all 7 sets. For the Ski Jumpers focus on bounding and working that reactivity off the floor.

1c) 17:00 – 35:00 – Every 2:00 x 9 sets:

Station 1 –  90 seconds Hard Ski/Bike/Row

Station 2 –  30 Kettlebell Swings

Work at a hard, but maintainable pace for the machine. For the Kettlebell, use a weight that you can perform Unbroken, but that is tough to complete. This piece should be a total of 5 sets of station 1, and 4 sets of station 2, alternating between the two.

1d) 40:00 – 45:00 – 5 minute AMRAP:

10 Alternating Dumbbell Hang Power Snatch

10 Abmat Sit-ups

Sprint workout, so treat it as a sprint effort, go hard and get after it.

Accessory:

2) Monostructural Conditioning – Bike Erg: 60 minutes @ 80% – Every 5:00 Perform a 10 Calorie Sprint

Work for consistent pacing across the 60 minutes. For the 10 Calorie Intervals, perform these at a true Sprint effort and go hard.

3) Secondary Met-con – Every 8:00 x 5 sets:

400m Run

2 Pegboards

30/25 Cal Assault Bike

10 Parallete Handstand Push-ups

Scale as needed.

4) Olympic Lifting – Pressing Snatch Balance: 7 sets of 2

Rest 90-120 seconds between sets. Focus on positioning over loading.

5) Gymnastics – Strict Ring Muscle-up: “X” Reps Every 1:00 x 12 sets

Pick an effort you can sustain for all 12 sets.

6) Trunk – Rolling V-Ups: 5 minute AMRAP

Focus on Max Quality reps.

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