WOD:

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

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 20 Banded Face Pulls

Station 3 – 3x Halting Snatch Deadlift + Halting Hang Power Snatch + Overhead Squat

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

1b) 11:00 – 20:00 – Every 1:30 x 6 sets:

Sets 1-3 (11:00 – 15:30) – 8/side Single Arm Dumbbell Row

Sets 4-6 (15:30 – 20:00) – 5 Strict Chin-ups + 10 V-ups

Pick efforts/loads you can either maintain or build upon.

1c) 23:00 – 32:00 – 9 minute AMRAP:

9 Hang Power Snatch 65/45

30 Double-unders

Double Met-con today. Goal is to get you comfortable Snatching under fatigue, focus on Snatch movement quality first and foremost, speed of movement second.

1d) 36:00 – 45:00 – 9 minute AMRAP:

20/15 Calories Ski/Bike/Row

15 Ball Slams

10 Burpees

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike: 40/30 Calories Every 4:00 x 8 sets

Work for high effort, but consistent output.

3) Secondary Met-con – Every 6:00 x 3 sets:

30/25 Calorie Row

30 Box Jumps Overs 30/24

30 Wall Balls 20/14

Alternate the order of movements each round.

4) Olympic Lifting – Snatch Grip Push Jerk: 7 sets of 2

Rest 90-120 seconds between sets. Build to a heavy double for the day.

5) Gymnastics – Russian Dips: 5 reps Every 1:00 x 7 sets

Hold the top of the last rep for 10 seconds. Add load as deemed fit.

6) Trunk – Abwheel/Barbell Roll-Outs: 4 sets of 10

Rest 90-120 seconds between sets.

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