WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Band Pull-Aparts

5/side Single Leg Kettlebell Romanian Deadlift

1 Snatch Pull + 1 Power Snatch + 1 Snatch Push Press + 1 Snatch Push Jerk

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

1b) 12:00 – 24:00 – Every 1:00 x 12 sets – Power Snatch:

Sets 1-3 (12:00 – 15:00) –  1.1 @60%

Sets 4-6 (15:00 – 18:00) –  1.1 @65%

Sets 7-9 (18:00 – 21:00) –  1.1@70%

Sets 10-12 (21:00 – 24:00) – 1.1 75% >

Use today to focus on positions and clean lifts. If things are feeling really good go above 75%, but otherwise if lifts aren’t feeling dialed don’t go up past that in weight. Reps should be dropped with a 5 second reset between them.

1c) 25:00 – 35:00 – Every 1:00 x 10 sets:

1 Snatch Push Press +

1 Snatch Push Jerk

Start light. Either treat this as skill/positional work and keep the weights light to moderate, or build  to a heavy set for the day.

1d) 40:00 – 45:00 – AQAP:

500m Row/Ski

OR

1000m C2 Bike

OR

1 mile Assault Bike

Get after it and go hard, get into the pain cave.

Accessory:

2) Monostructural Conditioning – Row:

A – Every 1:00 x 10 sets 15/12 Calories

B – 4 sets of…

  • 3 minutes Moderate Pace

  • 90 seconds Hard Pace

  • 45 seconds Sprint/Top End Effort

  • 3 minutes Rest

Part A should be for Warm-up, adjust calories as needed. For Part B work for consistent paces at each respective effort. Goal should be to have no more than a 5 calorie spread across your four different sets.

3) Secondary Conditioning – Every 1:00 x 21 sets:

Station 1 – 15 Thrusters 95/65>

Station 2 – 10 Strict Pull-ups

Station 3 – 30 Seconds Max Calories Assault Bike

For the Thrusters each round increase the loading by 10/5. All sets of Thrusters should be done in unbroken sets, so adjust starting weight, or weight increases accordingly to hit this stimulus.

4) Olympic Lifting – Band Resisted Snatch Grip Romanian Deadlift: 4 sets of 10

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

5) Gymnastics – Strict Ring Dip: 5 sets of 5 

Rest 2-3 minutes between sets. Load as deemed fit.

6) Trunk – Hollow Hold w/Plate Overhead: Accumulate 3 minutes

Keep track of time and attempts to complete.

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