WOD:

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

Station 1 – 40 seconds Single-unders

Station 2 – (3x) Snatch Pull w/Pause @ Top + Low Hang Power Snatch + Snatch Balance

Athletes in Move/Power use a PVC Pipe for warm-up, those in Sport/Competition use a Barbell.

1b) 10:00 – 16:00 – Every 1:30 x 4 sets:

2 Snatch Pull w/Pause @ Top +

2 Muscle Snatch +

1 Snatch Balance +

1 Overhead Squat

Start light, use this as warm-up prep/skill work, build load as deemed fit.

1c) 16:00 – 24:00 – Every 1:00 x 8 sets:

1 Snatch Pull w/Pause @ Top +

1 Low Hang Power Snatch +

1 Low Hang Snatch

This is a reasonably large amount of volume today on a short window. Loads will be more moderate, build as deemed fit. No dropping the bar between the two Snatches.

1d) 24:00 – 32:00 – 8 sets of :30 ON/:30 OFF:

Sets 1-4 (24:00 – 28:00) – Max Hang Power Snatch 115/75

Sets 5-8 (28:00 – 32:00) – Max Hang Squat Snatch 115/75

Goal stimulus is here is light barbell cycling work with an intended stimulus of holding onto the bar for all 30 seconds. Use a loading, and perform reps at a pace that allows you to do this.

1e) 35:00 – 45:00 – 4 sets of 2:00 ON/:30 OFF – AMRAP:

50 Double-unders

15 Overhead Squats 135/95

Max Bar Muscle-ups

Scale as needed. You should have 30 seconds towards the Bar Muscle-ups each round.

Accessory:

2) Secondary Conditioning – Assault Bike: 10 sets of 20 seconds Max Effort

Rest 3 minutes between efforts. Get after it.

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

Work 15% lighter than last week. Rest 90-120 seconds between sets.

3b) Olympic Lifting – Snatch Push Press + Overhead Squat: 4 sets of 3 + 1 @ 70%

Rest 90-120 seconds between sets.

4) Gymanstics – Mixed Grip Strict Chest-to-bar Pull-up: 6 sets of 3/Grip

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

5) Trunk – Weighted Front Plank Hold: 5 sets of 1 minute

Rest 2 minutes between sets. Load as deemed fit.

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

Pick a load you can hold for all 5 minutes. Use a large band and stand in it like you would for a Banded Good Morning.

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