WOD:

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

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 5/side Kettlebell Suitcase Deadlifts + 5 Goblet Good Mornings

Station 3 – 5 Scapula Pull-ups + 5 Hollow Rocks + 5-10 Snatch Grip Push Press

For the Snatch Grip Push Press use a PVC Pipe or Barbell depending on what is appropriate for you as an athlete.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

Odd – 30 Russian Swings

Even – 5/side Single Leg Kettlebell Romanian Deadlift

Use loading that you can maintain through the 5 sets of each movement. For the Deadlifts focus on position over loading, perform all 5 reps on 1 side before switching to the other.

1c) 20:00 – 30:00 – Every 1:00 x 10 sets:

1 Power Snatch +

1 Pause Overhead Squat @ 60-70%

Pick a moderate a loading and keep it fixed for all 10 sets. Theses should be light and snappy. This programming structure is designed for those participating in the Quarterfinals this weekend, if you’re not doing this reference the Sport programming for Strength work and the Met-con.

1d) 35:00 – 45:00 – Every 1:00 x 10 sets:

Odd – 5 Power Clean 95/65 + 10 Strict Handstand Push-ups

Even – 5 Power Snatch 95/65 + 10 Wall Balls 20/14

Scale as needed. Stimulus is for all movements to be unbroken with ample reps left in the tank on each set.

Accessory:

2) Monostructural Conditioning – Row:

A – 5-10 minutes Easy Warm-up

B – 5 x 2ooom @ 70-80% Effort – Rest 3 minutes

C – 5-10 minutes Easy Cool-down

Rest as needed between sets.

3) Weightlifting – Clean High-Pull: 5 sets of 5

Rest 90-120 seconds between sets. Work at 50-60% of your 1RM, no heavier. Reset your hips and the bar in between each rep.

4) Gymnastics – 5 sets of:

10-15 Ring Swings

+

20-30 second Ring Dip Support

Rest 90-120 seconds between sets. Transition either via a Muscle-up and perform this as a complex or use to sets of Rings and focus on a quick transition between the two.

5) Trunk – Hollow Hold: 3 sets of 1 minute

Rest 90-120 seconds between sets.

6) Accessory – Single Arm Famer’s Carry: 4 sets of 50m/side

Rest 60 seconds between sets.

7) Accessory – Hip Extension: 4 sets of 15

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

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