WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Squat Hold + Reach Overhead

10 Scapula Push-ups

5 Snatch Drops

Snatch Drops should start by dropping to high power position, and ending with the 5th rep into a deep squat. Move/Power athletes use a PVC Pipe, Sport/Comp athletes use a barbell.

1b) 10:00 – 17:30 – Every 1:15 x 6 sets:

Power Snatch +

Hang Power Snatch (Just Above the Knee) +

Pause Overhead Squat

Use this as skill/positional warm-up work into your heavier lifts for the day. Start around 50% of your 1RM and build the loading as deemed fit.

1c) 18:00 – 30:00 – Every 1:00 x 12 sets: 1 Snatch w/Pause in Catch

Full Squat Snatch, hold the bottom receiving/catch position for 1-2 seconds on each lift before standing up to finish. Take the loading from Part B and continue to build as deemed fit.

1d) 35:00 – 45:00 – 2 rounds AQAP:

25 Dumbbell Thrusters 50/35

25 Dumbbell Squat Cleans 50/35

Scale as needed.

Accessory:

2) Monostructural Conditioning – Row: 10 x 500m

Rest 2 minutes between intervals. Goal is to start at a moderate tempo, negative splits on each interval from there, ending at a high effort interval for your 10th set.

3) Gymnastics Conditioning – AQAP:

100-100-100 Double-unders

21-15-9 Alternating Pistol Squats

21-15-9 Handstand Push-ups

Handstand Push-ups can be Strict or Kipping, you choose.

4) Gymnastics – Russian Dips: 6 sets of 6

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

5) Weightlifting – Muscle Clean: 5 sets of 5

Rest 2-3 minutes between sets. Reset on the floor between each rep.

6) Trunk – Deadbug w/Plate Overhead: 5 sets of 10

Rest 60 seconds between sets.

7) Posterior Accessory – Dumbbell Romanian Deadlift: 3 sets of 20

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

8) Pre-Hab – Wall Press Single Leg Romanian Deadlift: 5 sets of 10/side

Rest 90-120 seconds between sets.

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