WOD:

1a) 0:00 – 8:00 – Every 1:00 x 4 sets:

Station 1 – 5/side Banded Press + 10 Upright Rows

Station 2 – 20 Hollow Rocks

Station 3 – 20 Glute Bridge Ups

Station 4 – (3x) 3 Snatch Deadlift + 3 High Hang Snatch + 3 Snatch Balance

Use this to get a little blood flowing and start opening up positions. If you’re not familiar with Snatching use a PVC pipe if you’re Snatching in today’s work use a Barbell.

1b) 13:00 – 33:00 – Every 1:00 x 20 sets:

Sets 1-5 (13:00 – 18:00) – 3 Hi-Hang Power Snatch

Sets 6-10 (18:00 – 23:00) – 1.1.1 Power Snatch

Sets 11-15 (23:00 – 38:00) – 1 Pause Snatch Balance + 1 Overhead Squat

Sets 16-20 (28:00 – 33:00) – 6 Power Snatch + 6 Overhead Squat + 6 Hang Squat Snatch 75/55

Start light, treat the first 5 minutes as positional/drill work. For the triple Power Snatch, this is done with a drop and reset between each rep. Build as heavy as deemed fit. For the Pause Snatch Balance, pause in the bottom of the catch for 2-3 seconds…this can be performed from the rack. Your last 5 minutes is meant to be barbell conditioning work. Use the load written, or something lighter, all 5 sets should be done unbroken for all 18 reps, scale volume of reps as needed.

1c) 37:00 – 45:00 – 8 minute AMRAP:

15 Ring Dips

20 Box Jumps 24/20

30/25 Calories Ski/Bike/Run/Row

Scale as needed. If you have ankle, knee, hip, or other joint issues, we suggest stepping down off the box as that is where the greater impact is.

Accessory:

2) Secondary Conditioning – Run: 5K

For time, get after it and hit it hard.

3) Olympic Lifting – Temp (1.1.3) Snatch Push Press: 5 sets of 5

Rest 90-120 seconds between sets. Perform each rep from a dead-stop on the back rack position. Tempo is 1 second up, 1 second hold, 3 second lower. Build as heavy as deemed fit.

4) Gymnastics – Russian Dips: 5 sets of 5 + 20 second Hold

Rest 90-120 seconds between sets. Perform the hold after the 5th rep. Add load/assistance as deemed fit.

5) Trunk – Double Kettlebell Front Rack Hold: 4 sets of 1 minute

Rest 90-120 seconds between sets. Heavy as possible. Make this a true KB Front Rack position, elbows down, knuckles touching, most of the weight should be on your sternum area, this should be a similar stimulus to a Sandbag/D-Ball Hold.

6) Posterior Accessory – Single Leg Snatch Grip Romanian Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 leg before switching to the other. Focus on position over loading.

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