WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

2 minutes Ski/Bike/Row

Then…AMRAP…

10 Banded Pull-Aparts

10 Plank Hold + Alternating Reach For Opposite Foot

5 Box Jump (Step Down)

5 Muscle Snatch + Snatch Balance

Increase the tempo on the machine every 30 seconds to get your aerobic system awake. Use a Barbell or PVC Pipe for warm-up based on what is appropriate for you as an athlete.

1b) 12:00 – 27:00 – Every 1:00x  15 sets:

Sets 1-4 (12:00 – 16:00) – 1 Snatch @ 60-70%

Sets 5-8 (16:00 – 20:00) –  1 Snatch @ 70-80%

Sets 9-15 (20:00 – 27:00) – 1 Snatch @ 80-90%

All reps should be full Squat. Build loading through the sets based on feel. Overall goal is that wherever you finish for a top end loading it should not be a max effort for the day, just a heavy single. Goal is no misses on any of your lifts.

1c) 32:00 – 40:00 – 8 minute AMRAP:

3 Power Cleans 155/105

3 Hang Power Cleans 155/105

3 Front Squats 155/105

9 Chest-to-bar Pull-ups

Scale as needed. No transition from C into D.

1d) 40:00 – 45:00 – Establish for the Day: 1RM Clean

Clean can be anyway, anyhow. If you’re planning on performing the Open workout with a goal of maximizing performance, treat this as build to a Heavy Single and not a max effort.


Accessory:

2) Monostructural Conditioning – Row:

A – 5-10 minute Easy Warm-up

B – 8 x 500m @ 5K Pace – 1 minute Rest

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Work to hold the 500’s as close to that 5K pace as possible.

3) Secondary Mixed Modality Conditioning – Every 8:00 x 3 sets:

2 rounds of…

20 Alternating Pistol Squats

15 Calories Assault Bike

10 Deadlifts 225/155

Scale as needed. These should be around 4-6 minute efforts, if they’re taking longer scale back the volume. All movements should be performed unbroken for all sets.

4) Weightlifting – Tall Muscle Clean: 3 Reps Every 1:00 x 10 sets

Keep it light and use this as skill/positional work.

5) Gymnastics – Strict Ring Muscle-up w/No Press Out: “X” Reps Every 1:00 x 10 sets

Once you turnover the rings the rep is done. Pick a rep count you can maintain. Use assistance via a band as needed.

6) Trunk – Abwheel Roll-outs: 4 sets of 20

Rest 90-120 seconds between sets.

7) Accessory – Bamboo Bar Bench Press: 5 sets of 10

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

8) Accessory – Sumo Stance Good Morning: 5 sets of 10

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

9) Accessory – Single Leg Reverse Hyper: 4 sets of 10/side

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

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

10/side Single Arm Lat Press Downs w/Pause

10 Banded Kettlebell Romanian Deadlift

10 Scapula Ring Rows

10 Deadbug w/Plate Overhead

10 Dumbbell Lat Pull Overs

Take your time and focus on good positioning and activation.


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