WOD:

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

Station 1 – 5 Inchworm + 4 Alternating Reach For Opposite Foot

Station 2 – 5 Box Jump + 5 Snatch Pulls + 5 Snatch Push Jerk

Pick a PVC or Barbell for warm-up based on your abilities. For the Box Jumps focusing on jumping as high as possible, land standing as tall as possible and get those hips firing.

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

1 Snatch High-Pull +

1 Muscle Snatch +

1 Hang Muscle Snatch

Start light and keep it light. There is a lot of Snatching today, work with loading for this that doesn’t cause any real build-up of fatigue. Reset your hips/start position on the floor after the High-Pull, no Touch-and-Go reps.

1c) 20:00 – 29:00 – Every 1:30 x 6 sets:

1 Snatch Pull +

1 Power Snatch +

1 Hang Power Snatch

Build loading from Part C, ideally trying to start your first set in the 60-70% range. Build to a heavy set for the day. Reset your hips/start position after the Snatch Pull, no Touch-and-Go.

1d) 33:00 – 40:00 – 7 minute AMRAP:

12 Power Snatch 75/55

12 Bar Facing Burpees

Scale as needed. Part D flows directly into Part E. If you’re in a station that is too tight for Bar Facing Burpees, substitute for Burpee Lateral Bar Hops

1e) 40:00 – 45:00 – 5 minute AMRAP: Max Snatches 135/95

Scale as needed. Loading should be relatively heavy and demanding for this, but not something that you’re going to miss reps on. Snatches are anyway, anyway, anyhow.

Accessory:

2) Monostructural Conditioning – Run:

A – 10 minute Easy Warm-up

B – Every 1:00 x 35 sets:

  • Sets 1-5 – 10 seconds Hard/50 seconds Walk

  • Sets 6-10 – 20 seconds Hard/ 40 seconds Walk

  • Sets 11-15 – 30 seconds Hard/30 seconds Walk

  • Sets 16-20 – 40 seconds Hard/20 seconds Walk

  • Sets 21-25 – 30 seconds Hard/ 30 seconds Walk

  • Sets 26-30 – 20 seconds Hard/40 seconds Walk

  • Sets 31-35 – 10 seconds Hard/50 seconds Walk

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Don’t pay too much attention to your pacing today, just pace by what your body is feeling.

3) Weightlifting – Snatch Pull: 4 sets of 4 @ 100%>

Rest 2-3 minutes between sets. Reset your hips and start position on the floor between each rep. Use straps if you need them/have them.

4) Trunk – Shovel Deadlifts: 5 sets of 5/side

Rest 90-120 seconds between sets. Load as deemed fit.

5) Accessory – Safety Bar Banded Good Morning: 3 sets of 20

Rest 90-120 seconds between sets. Focus on positioning over loading. Bands should be attached from the bar to pins at the bottom of the squat rack. Recommended to use orange, or purple bands at the most.

6) Accessory – Glute Ham Raise: 5 sets of 10

Rest 90-120 seconds between sets. Add assistance/load as deemed fit.

7) Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

8) Pre-Hab – 10-20 minute AMRAP for Quality:

20 Banded Kettlebell Romanian Deadlifts w/Pause In Bottom

15/side Single Arm Russian Kettlebell Swing

10/side Single Leg Good Morning w/PVC or Barbell

5/side Hip Air Plane

Focus on positions and activation, not speed.

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