WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Scapula Pull-ups

10 Banded Bent Over Lat Press Down

5 Clean Pulls

5 Front Squats

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

1b) 10:00 – 30:00 – Every 5:00 x 4 sets:

15 Toes-to-bar

50 Double-unders

6 Squat Cleans 225/155

Scale as needed. Hit it hard, and do your best to work through the Cleans as quick as possible. These Cleans are meant to be on the heavy side, performed as singles…you should not be spending more than 90 seconds on the Clean portion. We are working for 1:1 Work:Rest ratio, or more Rest than Work depending on your capacities.

1c) 35:00 – 45:00 – 10 minute AMRAP:

10 Strict Chin-ups

15 Alternating Dumbbell Plank Pass Throughs 70/50

20 Russian Kettlebell Swings 70/53

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run:

A – 1 mile Easy Warm-up

B – 5K Run Performed As – 5 sets of – 800m @ 5K Pace/200m @ Active Recovery

C – 5-10 minute Walk/Easy Jog

Rest as needed between parts.

3) Secondary Met-con – 20 minute AMRAP:

15 Cals Bike Erg

20 Dumbbell Box Step Overs 50/35 @ 24/20

100ft Sled Drag @ Bodyweight

Scale as needed so that you are able to move continuously through the entire workout, all movements should be done “unbroken.”

4) Weightlifting – Snatch From Blocks (Just Above the Knee) – Every 1:00 x 10 sets:

1 Power Snatch

+

1 Squat Snatch

Start around 50-60% of your 1RM and build as deemed fit based on feel.

5) Trunk – Side Plank Dips w/Feet on Band: 4 sets of 10/side

Rest 60 seconds between sets. Use pins in the Squat Rack and put a large band across to put your feet on.

6) Posterior Accessory – Staggered Stance Good Morning: 3 sets of 10/side

Rest 90-120 seconds between sets. Focus on position over loading. Perform all reps on 1 side before switching to the other.

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