WOD:

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

Station 1 – 10 Banded Upright Rows + 10 Air Squats

Station 2 – (3x) Muscle Snatch + Hang Power Snatch + Pause Overhead Squat

Athletes following Move/Power use a PVC pipe, athletes following Sport/Comp use a Barbell for Warm-up.

1b) 9:00 – 33:00 – Every 1:00 x 24 sets:

Sets 1-8 (9:00 – 17:00) Muscle Snatch + Hang Muscle Snatch + Snatch Push Press

Sets 9-16 (17:00 – 25:00) Power Snatch + Hang Power Snatch + Heaving Snatch Balance

Sets 17-24 (25:00 – 33:00) Snatch With 3 Second Pause In The Bottom

For your first two pieces you have a good bit of volume on a short timeline. Keep the loading light-to-moderate, and focus on good clean movement and hitting proper positions. When you get to the Snatch singles feel free to build as heavy as deemed fit.

1c) 38:00 – 45:00 – 7 minute AMRAP:

12 Box Jumps 30/24

6 Bar Muscle-ups

3 Squat Snatch 165/115

Scale as needed. 

Accessory:

2) Secondary Conditioning – 4 rounds AQAP:

500m Row

400m Run

Goal stimulus is for time, but to do so with negative splits, each round getting faster than the last. Since we are really focusing on our split times, it’s encouraged to start this outside of the rower to mimic the transition all 4 rounds.

3a) Olympic Lifting – Snatch Grip Strict Press: 3 sets of 5

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

3b) Olympic Lifting – Snatch Push Press + Overhead Squat:

2 sets of 5 + 2 @ 70%

2 sets of 5 + 2 @ 75%

Rest 90-120 seconds between sets. Base loading of your 1RM Snatch.

4) Gymnastics Conditioning – 12 minute AMRAP:

500m Ski Erg

5 Wall Climbs

Scale as needed.

5) Trunk – Glute Bridge Hold + Dumbbell Piston Press: 4 sets of 20

Rest 90-120 seconds between sets. 20 total Press, 10/side. Load as deemed fit.

6) Posterior Accessory – Shrimp Squats: 3 sets of 20

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