WOD:

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

Station 1 – 2-3 Inchworm w/Push-up + 10 Hanging Hollow Rocks

Station 2 – 5 Snatch Grip Deadlift + 5 Snatch Grip High-Pull + 5 Hang Power Snatch

Station 3 – 40 seconds Ski/Bike/Row

Pick-up the intensity on the Machine the second round to get your heart rate up. Use a Barbell or PVC Pipe for station 2 depending on what’s appropriate for you as an athlete.

1b) 10:00 – 22:00 – Every 1:00 x 12 sets:

Station 1 – 8-15 Push-ups

Station 2 – 3-5 Strict Chin-ups

Goal here is to just get some nice clean bodyweight Push/Pull volume. Stimulus is to pick a quantity of reps that you can maintain in unbroken sets for the 6 cycles. Add assistance or loading to the Chin-up as deemed fit.

1c) 25:00 – 35:00 – Every 1:00 x 10 sets:

5 Kettlebell Deadlifts +

5 Kettlebell Upright Rows +

5 Kettlebell Goblet Good Mornings

Use one load for all 3 movements. Build loading through your sets as deemed fit.

1d) 38:00 – 45:00 – 7 minute AMRAP:

10 D-Ball Over the Shoulder

10 Knees-up

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 5-10 minutes Easy Warm-up

B – 5 sets of – 500m Moderately Hard/500m Active Recovery

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Part B is one continuous 5,000m piece.

3) Weightlifting – Every 1:30 x 15 sets:

Snatch Pull +

Power Snatch +

Hang Power Snatch

Start at a moderate load. Build as heavy as deemed fit for the day.

4) Gymnastics – Bar Pull-Overs: 5 sets of 5

Rest 90-120 seconds between sets.

5) Trunk – Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Accessory – Staggered Stance Good Morning: 4 sets of 8/side

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

7) Accessory – Piston Z-Press: 4 sets of 8/side

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

8) Accessory – Single Arm Dumbbell Row: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

9) Pre-Hab – 3 sets of:

20 Banded External Rotations

20 Band Pull-Aparts

20 Banded Face Pulls

30 second Front Plank @ Top of Scap Push-up

10/side Single Arm Kettlebell Bottoms-up Press

20 Reverse Hyper

For quality, not for time.

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