WOD:

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

Odd – 40 Seconds Machine

Even – (3x) 3 2-Stop Snatch Pull + 3 Pressing Snatch Balance + 3 Overhead Squats

If you’re Olympic Lifting use a barbell, if you’re not use a PVC pipe to practice. For the 2-Stop Snatch Pull pause below the Knee, and at the High-Hang on each rep.

1b) 9:00 – 17:00 – Every 2:00 x 4 sets:

3 High Box Jump, Step Down +

5 Pressing Snatch Balance +

5 2-Stop Snatch High-Pull

Skill work. Take your time, focus on positions and being powerful and explosive where appropriate. For the 2-Stop Snatch High-Pull, pause below the Knee, and at the High-Hang before finishing the movement.

1c) 17:00 – 25:00 – Every 1:00 x 8 sets:

Sets 1-4 (17:00 – 21:00) – 1 Snatch Pull + 1 Above The Knee Hang Power Snatch + 1 Overhead Squat

Sets 5-8 (21:00 – 25:00) – 1 Snatch Pull +1 Above The Knee Hang Snatch + 1 Overhead Squat

Continue to build loading from Part B. Build as heavy as deemed fit.

1d) 30:00 – 45:00 – 3 rounds AQAP:

10 Burpee Bar Muscle-ups

15 D-Ball Over the Shoulder 150/100

150 Double-unders

Scale as needed.

Accessory:

2) Secondary Conditioning – Bike Erg – 8 sets of:

1K Hard

30 Bodyweight Lunges @ Active Recovery Pace

Work for hard but consistent efforts on the bike. Work through the lunges at a pace that allows you recover.

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

Warm-up appropriately. Make this 3 hard working sets.

4) Gymnastics – Strict Chest-to-bar Pull-up: 4 sets of 10-15 Reps

Rest 2-3 minutes between sets. Use assistance as needed.

5) Trunk – Strict Knee-up w/Twist: 4 sets of 10-15 Reps

Rest 90-120 seconds between sets. Perform a Strict Knee-up then twist 90 degrees in each direction, then lower for one rep.

6) Posterior Accessory – Superman Arch-ups: 100 Reps

Break-up as needed. Hold a brief pause at the top of each rep.

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