WOD:

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

Station 1 – 10-20 Supinated Pause Banded Pull-Aparts

Station 2 – 3-5 Inchworm + Push-up

Station 3 – 3 Snatch Deadlift + 3x Hang Power Snatch + 15 second Overhead Hold

Athletes following the Move and Power programming use a PVC pipe for the warm-up. Those following the Sport and Competition programming use a Barbell for warm-up.

1b) 9:00 – 15:00 – Every 1:30 x 4 sets:

1 Snatch Deadlift +

1 Low Hang Snatch Pull +

1 Tall Snatch +

20 second Snatch Grip Overhead Hold

Skill work here to start. Keep the loads light and make sure you are hitting your positions properly before adding any weight.

1c) 15:00 – 21:00 – Every 1:30 x 4 sets: 

3 Hang Power Snatch +

1 Power Snatch

Performed as a complex. Build your loading from Part B. Use this again, to focus on dialing in that jump position. You choose the Hang position. Lots of cycling volume today so keep the weights moderate.

1d) 21:00 – 27:00 – Every 1:30 x 4 sets:

10 Touch-and-Go Power Snatch

Load as deemed fit. Make sure you’re again focusing on hitting and meeting good positions. Smooth is fast, fast isn’t always fast.

1d) 30:00 – 45:00 – Every 3:00 x 5 sets:

15 Toes-to-bar

15 Wall Balls 30/20

200m Run

Scale as needed. We want you getting at least 30 seconds of rest. If you aren’t physically able to run due to an injury you subs are 250/225m Row or Ski, 500/450m C2 Bike, 600m/550m Assault Bike.

Accessory:

2) Secondary Conditioning – C2 Bike:

1:30 ON/1:00 OFF

1:30 ON/:45 OFF

1:30 ON/:30 OFF

1:30 ON/:15 OFF

1:30 ON/:30 OFF

1:30 ON/:45 OFF

1:30 ON/Done

Hard efforts, get after it, and use this as a way to see how quickly you can recover.

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

2 sets of 5+2 @ 70%

3 sets of 5+2 @ 75%

Percentage based off of your 1RM Snatch or 1RM Overhead Squat…pick whichever is appropriate based on your abilities/capacity. Rest 2-3 minutes between sets.

4) Gymnastis – 1-2-3…8-9-10 – AQAP:

Unbroken Strict Handstand Push-ups

Unbroken Strict Pull-ups

Scale as needed. Wear a weight vest if appropriate.

5) Trunk – Single Leg Pause V-Up: 3 sets of 20

Rest 90-120 seconds between sets. Alternate legs each rep.

6) Posterior Accessory – Single Leg Good Morning: 4 sets of 12/side

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