WOD:

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

Station 1- 40 Seconds Single-unders

Station 2 – (3x) Clean Pull w/Pause @ Top + Low Hang Power Clean + Push Press

Athletes following Move/Power use a PVC pipe to warm-up, those in Sport/Competition use a Barbell for warm-up.

1b) 10:00 – 16:00 – Every 1:30 x 4 sets: 

2 Clean Pull w/Pause @ Top +

2 Muscle Clean +

1 Push Press +

1 Push Jerk

Use this as warm-up/position work. Start light and build loading as deemed fit.

1c) 16:00 – 24:00 – Every 1:00 x 8 sets: 

1 Clean Pull w/Pause @ Top +

1 Low Hang Power Clean +

1 Low Hang Clean

Build loading from Part B. This is a good bit of volume on a tight time window, so loading will most likely stay moderate to moderately heavy.

1d) 24:00 – 32:00 – 8 sets of :30 ON/:30 OFF:

Sets 1-4 (24:00 – 28:00) – Hang Power Clean 135/95

Sets 5-8 (28:00 – 32:00) – Hang Squat Clean 135/95

Scale loading as needed. Goal here is the same as Tuesday, pick a loading and pace that you can perform unbroken reps for 30 seconds on every set. The goal should be clean, smooth, efficient reps, hitting the same rep count for all 4 sets of each respective movement.

1e) 36:00 – 45:00 – AQAP:

21-15-9 Shoulder-to-Overhead 185/135

30-40-50 Wall Balls 20/14

Scale as needed. 9 minute time cap.

Accessory:

2) Secondary Conditioning – Run: 5K @ Conversational Pace

Get outside and enjoy the sunshine.

3) Olympic Lifting – Snatch:

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 70%

2 @ 75%

2 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset on the floor between reps. All reps full Squat.

4) Gymnastics – Handstand Plate Up/Down: 4-6 sets of 12 Alternating Reps

Perform up against a wall or freestanding based on ability. Increase the stack of the plates based on ability. Rest as needed between sets.

5) Trunk – Strict Toes-to-bar: 5 sets fo 10-15 Reps

Rest 90-120 seconds between sets. Use a stall bar if you can/have one.

6) Posterior Accessory: 400m Farmers Carry

Grab some Dumbbells or Kettlebell and go for a walk. Load as deemed fit (shouldn’t take longer than 10 minutes). Record time and number of attempts to complete.

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