WOD:

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

Station 1 – 10 Alternating Deadbug w/Plate Overhead

Station 2 – 30 second PVC Front Rack Stretch On Box/Bench

Station 3 – 3-5 Inchworm + Pause Scapula Push-up

Focus on holding good positions and getting things stretched out.

1b) 11:00 – 18:00 – Every 1:00 x 7 sets:

1 Clean Pull +

2 Hi-Hang Muscle Clean

Warm-up as needed, try and start around 50-60% of your 1RM. Focus on positioning first, loading second.

1c) 18:00 – 25:00 – Every 1:00 x 7 sets: 

1 Halting Clean +

1 Low Hang Clean

Continue to build loading from Part B. For the Halting Clean, pause at the Knee for 2-3 seconds before finishing through on the lift.

1d) 30:00 – 45:00 – Every 5:00 x 3 sets:

15-12-9 Dual Hang Dumbbell Snatch 50/35

12-12-12 Toes-to-bar

Alternate between the two movements until completion. Rest, reset, and do it two more times. Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 10 minute Easy Warm-up

B – 5 sets of 30 Calories – Rest = 2x Work

C – 5 minute Easy Cool-down

Rest as needed between pieces. Goal for Part B is high effort, but maintainable high efforts.

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

12 Chest-to-bar Pull-ups

24 Wall Balls 20/14

12 Calories Ski/Bike/Row

Pick the machine you struggle with the most…looks like no Rower in the first stage of the Open, but it will most likely show-up in stage 2, make sure you’re prepared. Work for maintainable efforts on each sets.

4) Weightlifting-  Deadlift: 5 sets of 5 @ 70-80%

Rest 2-3 minutes between sets. Set the bar dead on the floor each rep.

5) Gymnastics – Strict Ring Dip: 5 sets of 5

Rest 2-3 minutes between sets. Load as heavy as deemed fit.

6) Trunk – Deadbug Holding Band: 4 sets of 10/side

Rest 90-120 seconds between sets.

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