WOD:

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

Station 1 – 10 Banded Pull Aparts + 10 Banded Good Morning

Station 2 – 5 Snatch Grip Deadlifts + 5 Hang Muscle Snatch + 5 Snatch Push Press + 5 Overhead Squats

Station 3 – 10 Box Jump (Step Down)

Use a PVC Pipe or Barbell based on ability and skill level.

1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 

1 Snatch High-Pull +

1 Hang Muscle Snatch +

1 Snatch Balance

Start around 50% of your 1RM Snatch. Build loading as deemed fit. Focus on clean, crisp positions and good bar speed.

1c) 17:00 – 24:00 – Every 1:00 x 7 sets:

1 Power Snatch +

1 Snatch Push Press +

1 Overhead Squat

Continue to build loading from Part B as deemed fit.

1d) 24:00 – 31:00 – Every 1:00 x 7 sets: 1 Snatch

Continue to build loading as deemed fit. All reps are full Squat. If you’re feeling good, get after it and go heavy, if lifts are feeling off, focus on working in the 70-85% range.

1e) 34:00 – 39:00 – 5 minute AMRAP:

30 Bar Facing Burpees

20 Deadlifts 185/135

Max Power Cleans 185/135

Scale as needed. Stimulus should be get through the Deadlifts unbroken or 1 quick break, and then moving into Power Cleans done as singles at a steady pace. If your station doesn’t have the space for Bar Facing Burpees, perform Burpee Lateral Bar Hops.

1f) 40:00 – 45:00 – 5 minute AMRAP:

20 Bar Facing Burpees

30 Deadlifts 95/65

Max Power Cleans 95/65

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 5-10 minute Easy Warm-up

B – 2 sets of – 7 minutes Max Calories – 3 minutes Rest

C – 5-10 minutes Easy Cool-down

Rest as needed between parts.

3) Weightlifting – Snatch Pull: 5 sets of 3 @ 100%>

Rest 2-3 minutes between sets. Set the bar dead and reset your hips and back between each rep. Use straps if you have them.

4) Gymnastics – Hip Extension: 4 sets of 20

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

5) Trunk – Kneeling Banded Crunch Downs: 3 sets of 30

Rest 90-120 seconds between sets.

6) Accessory – Single Arm Farmers Carry: 5 sets of 50m/side

Rest 30 seconds between sides, no additional rest between sets.

7) Pre-Hab – 3 sets of:

5/side Lying Scorpions

10 Cat/Cows

10/side Stagged Stance Good Morning

10 Medball Hamstring Curls

20 Russian Kettlebell Swings

For quality, not for time.

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