WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Band Pull-Aparts

10 Scapula Pull-ups

10 Hollow Rocks

10 Air Squats or Single Arm Dumbbell Overhead Squat

30 seconds Ski/Bike/Row/Run

Take your time and get yourself warm. Those performing Dumbbell Squat Snatches today should grab a light Dumbbell for the warm-up and perform Single Arm Dumbbell Overhead Squats to get that position warmed up.

1b) 10:00 – 45:00 – 5 rounds AQAP:

10/side Single Arm Dumbbell Squat Snatch 70/50

20 Chest-to-bar Pull-ups

30 Alternating Pistol Squats

400m Run

Scale as needed. For the Snatches perform all 10 reps on 1 arm before switching to the other. If you are injured and can’t run your subs are…500/450m Row/Ski or 1000/900m C2 Bike or 1200/1100m Assault Bike.

Accessory:

2) Secondary Conditioning – 5 rounds AQAP:

5 Wall Climbs

40/30 Calories Ski Erg

Goal pacing for this is for every round to be the same pace. If you have trouble with this type of pacing then start out purposely slow and work to negative split.

3a) Olympic Lifting – Power Snatch + Snatch + Overhead Squat – Every 1:00 x 7 sets: 

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 70%

1 @ 75%

1 @ 80%

Warm-up as needed. Drop and reset on the floor between the Power Snatch and Snatch.

3b) Olympic Lifting – Power Clean + Clean + Jerk – Every 2:00 x 7 sets:

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 70%

1 @ 75%

1 @ 80%

Warm-up as needed. Drop and reset on the floor between the Power Clean and Clean.

4) Gymnastics Conditioning – AQAP:

10-9-8…3-2-1 Strict Ring Dips

30 Double-unders

Scale as needed. If Strict Dips are easy for you, wear a weight vest.

5) Trunk – Hollow Hold: Accumulate 3-5 minutes

Keep track of time and attempts to complete.

6) Posterior Accessory – Dumbbell Stiff Leg Deadlift: 3 sets of 15

Rest 90-120 seconds between sets. Focus on position over loading.

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