WOD:

Session A:

1) 3 Muscle Snatch + 3 Push Jerk (Snatch Grip BTN): 3 sets @ Light > Moderate

Use this as Warm-up. Rest 90-120 seconds between sets.

2) Power Snatch: 5 sets of 3 @ 70%

Rest 2-3 minutes between sets. Drop and reset between reps.

3) Push Jerk: 5 sets of 3 @ 70%

Rest 2-3 minutes between sets.

4) 5 Snatch Push Press + Pause Overhead Squat: 5 sets @ 70% of Snatch

Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds.

5) Jumping Back Squat: 5 sets of 3 @ 20%

Rest 90-120 seconds between sets.

6) Single Leg Hip Thrust: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning not loading.

7) Belt Squat Machine: Every 1:00 x 5 sets – 10 Good Mornings + March Remained of the Minute

Load with around 30-40% of your bodyweight.

Session B:

1) Legless Rope Climb: 10 for time

Work on the skill if you don’t have capacity for this.

2) Banded Bar Dips: 4 sets of 6

Rest 2-3 minutes between sets. Build to a max band tension.

3) 4 rounds AQAP:

50ft Handstand Walk

21 GHD Sit-ups

12 Chest-to-bar Pull-ups

Scale as needed.

4) Row: 10 x 500m

Rest 90 seconds between sets. Maintainable paces for all intervals.

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