WOD:

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

Station 1 – 10 Deadbug With Plate Overhead

Station 2 – 10 Jumping Medball Squats

Station 3 – 3 Muscle Clean + 3 Power Clean + 3 Push Jerk

Athletes Olympic lifting today use a Barbell, those who aren’t, use a PVC pipe for Warm-up.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets:

3 Vertical Leaps +

1.1.1 Muscle Power Clean +

1 Push Press + 30 second Overhead Hold

Start light and build as deemed fit. Reset your feet and position on each of the Vertical Leaps.

1c) 18:00 – 28:00 – Every 1:00 x 10 sets:

Sets 1-5 (18:00 – 23:00) – Power Clean + Hang Power Clean + Push Jerk

Sets 6-10 (23:00 – 28:00) – Power Clean + Split Jerk

Continue to build loading from Part B. Build as heavy as deemed fit.

1d) 28:00 – 34:00 – 6 sets of :30 ON/:30 OFF: Touch-and-Go Power Clean + Push Jerk 135/95

As we did on Tuesday, picking a loading, and perform the movements at a pace that allow you to work for the entire 30 seconds. Goal is to hit the same reps every set.

1e) 38:00 – 45:00 – AQAP:

18 Power Snatch 95/65

18 Burpee Lateral Bar Hops

15 Power Snatch 95/65

15 Burpee Lateral Bar Hops

12 Power Snatch 95/65

12 Burpee Lateral Bar Hops

Scale as needed.

Accessory:

2) Secondary Conditioning – 3 sets of:

500m Ski Erg

1 minute Rest

250m Ski Erg

45 seconds Rest

125 minute Ski Erg

Rest 3 minutes between sets. Hard efforts on each distance.

3) Olympic Lifting – 2-Position Snatch (Floor + Above the Knee):

2 sets @ 70%

2 sets @ 75%

3 sets @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Both reps are full Squat.

4) Gymnastics Conditioning – Every 1:00 x 12 sets:

20 Double-unders

+

1-5 Bar Muscle-ups

Pick a rep count on the Muscle-ups you can perform unbroken for all 12 sets.

5) Trunk – D-Ball Bear Hug Carry: 400m

Keep track of time and attempts to complete. You choose the loading based on how hard you want to work.

6) Posterior Accessory – Side Lying Clam Shells w/Mini Band: 4 sets of 10-15 reps/side

Rest 90-120 seconds between sets. Focus on position and activation, not speed.

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