WOD:

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

Station 1 – 40 seconds Machine

Station 2 – 3 “2-Stop” Clean Pull + 3 Tall Cleans + 3 Split Jerk

Get some blood flowing. If you’re Olympic Lifting today, use a barbell, if you’re not use a PVC pipe. For the 2-Stop Clean pause at the Knee and High-Hang before finishing the pull.

1b) 9:00 – 17:00 – Every 2:00 x 4 sets: 

3 High Heavy Wallballs, Reset For Each One & Jump HIGH

3 “2-Stop” Clean Pull

3 High-Hang Power Clean

3 Halting Spilt Jerk  w/Pause In Catch

Start light, this is skill/warm-up work. For the Wall Ball you might not use a target depending how high you need to throw…instead just squat and throw the ball has high into the air as possible. 2-Stop Clean Pull pause at the Knee and High-Hang before finishing the Pull. Add load as deemed appropriate.

1c) 17:00 – 32:00 – Every 1:00 x 15 sets:

Sets 1-4 (17:00 – 21:00) – 1 Clean Pull + 1 Above The Knee Hang Power Clean + 1 Push Jerk

Sets 5-10 (21:00 – 27:00) – 1 Clean Pull + 1 Above The Knee Hang Clean + 1 Split Jerk

Sets 11-15 (27:00 – 32:00) – 1 Clean + 1 Jerk

Start building loading from Part B. There should be no dropping the bar after the Clean Pulls, treat these as a complex. Build as heavy as deemed fit.

1d) 37:00 – 45:00 – 8 minute Up Ladder:

3 Thrusters 115/75

3 Toes-to-bar

Workout is performed 3+3, 6+6, 9+9, 12+12, and so on until 8 minutes is up.

Accessory:

2) Secondary Conditioning – Ski Erg – 10 sets of: 20 seconds Sprint/1:40 Easy

Get after it as hard as you can, not looking for consistent output. Perform on the wattage setting and look for your peak wattage.

3) Olympic Lifting:

A – Clean Grip Deadlift 4 sets of 8 @ 100%

B – Press from Split 3 sets of 5

Rest as needed between sets. For the Deadlifts, percentage is of your 1RM Clean. Set the bar Dead each rep and set your hips and pick the bar up like you’re clean. Use straps if you need them/have them to save your CNS. Press from Split all sets in your dominant split stance.

4) Gymnastics – 5 rounds AQAP:

50ft Handstand Walk

10 Strict Handstand Push-ups

Assuming you’re training within our gym, perform the Handstand walk as 5 x 10′ increments in your box.

5) Trunk – Barbell Front Rack Hold: 5 sets of :30 ON/:60 OFF

Goal is to work as close to your 1RM Front Squat as possible. Hold in a Jerk Grip so you have whole hand contact on the bar.

6) Posterior Accessory – D-Ball Banded March: 5 minutes

You pick the ball weight, goal is to no drop for the 5 minutes. Use pins at the bottom of your Squat Rack, use a lighter weight band going from pin, up and over your shoulders, and to the other pin, or you can stand in the band instead of using pins.

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