WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 40 seconds Inchworm + Scapula Push Up + Shoulder Plank Tap + Reach For Opposite Foot

Station 3 – 10-15 Box Jump (Step Down)

Station 4- 3-Position Power Clean (Hi-Hang>Top of the Knee>Floor) x 3 Cycles

Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell.

1b) 12:00 – 19:30 – Every 1:30 x 5 sets: 3-Position Power Clean x 2 Cycles

Same as warm-up. Add load as deemed fit. Perform the cycle twice for a total of 6 reps. Use this as an opportunity to work on developing proper positioning in the movement. Order is the same as Warm-up, Hi-Hang, Above the Knee, Floor.

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

1 Halting Clean Deadlift

+

1 Power Clean w/Deep Catch

For the Halting Clean Deadlift you are Halting just before you would scoop to go into your “jump” for the Clean. From there, reset on the floor, for the Power Clean, regardless of the loading, focus on catching deep, ideally just above parallel. We want to see you as an athlete develop this position, and have this be the default on a heavy Power Clean, not jumping the feet out super wide.

1d) 34:00 – 45:00 – 4 sets of 2:00 ON/1:00 OFF:

20/15 Calories Ski/Bike/Row

Max Single Arm Dumbbell Devil’s Press 70/50

Scale as needed. You shouldn’t be on the machine any longer than a minute.

Accessory:

2) Monostructural Conditioning – Row: 5K @ Easy Pace

Use this as a time to focus on technique and position on the rower.

3) Secondary Met-con – Every 6:00 x 6 sets:

21 Calories Ski/Bike/Row

21 Overhead Squats 95/65

7/5 Bar Muscle-ups

Scale as needed. Look for consistent efforts/output on each round.

4) Gymnastics – Pause Supinated Band Resisted Bar Row: 5 Reps Every 1:00 x 10 sets

Pause with chest at the bar for 2-3 seconds each rep. Adjust band tension based on ability/strength.

5) Trunk – GHD Sit-ups: 3 sets of 20-30 Reps

Rest 90-120 seconds between sets.

6) Posterior Accessory – Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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