WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

2 minutes Ski/Bike/Row

Then…AMRAP…

10 Banded Pull-Aparts

10 Plank Hold + Alternating Reach For Opposite Foot

5 Box Jump (Step Down)

5 Muscle Snatch + Snatch Balance

Increase the tempo on the machine every 30 seconds to get your aerobic system awake. Use a Barbell or PVC Pipe for warm-up based on what is appropriate for you as an athlete.

1b) 12:00 – 27:00 – Every 1:00x 15 sets:

Sets 1-4 (12:00 – 16:00) – 1 Snatch @ 60-70%

Sets 5-8 (16:00 – 20:00) – 1 Snatch @ 70-80%

Sets 9-15 (20:00 – 27:00) – 1 Snatch @ 80-90%

All reps should be full Squat. Build loading through the sets based on feel. Overall goal is that wherever you finish for a top end loading it should not be a max effort for the day, just a heavy single. Goal is no misses on any of your lifts.

1c) 32:00 – 40:00 – 8 minute AMRAP:

3 Power Cleans 155/105

3 Hang Power Cleans 155/105

3 Front Squats 155/105

9 Chest-to-bar Pull-ups

Scale as needed. No transition from C into D.

1d) 40:00 – 45:00 – Establish for the Day: 1RM Clean

Clean can be anyway, anyhow. If you’re planning on performing the Open workout with a goal of maximizing performance, treat this as build to a Heavy Single and not a max effort.

Accessory:

2) Monostructural Conditioning – Row:

A – 5-10 minute Easy Warm-up

B – 8 x 500m @ 5K Pace – 1 minute Rest

C – 5-10 minute Easy Cool-down

Rest as needed between parts. Work to hold the 500’s as close to that 5K pace as possible.

3) Secondary Mixed Modality Conditioning – Every 8:00 x 3 sets:

2 rounds of…

20 Alternating Pistol Squats

15 Calories Assault Bike

10 Deadlifts 225/155

Scale as needed. These should be around 4-6 minute efforts, if they’re taking longer scale back the volume. All movements should be performed unbroken for all sets.

4) Weightlifting – Tall Muscle Clean: 3 Reps Every 1:00 x 10 sets

Keep it light and use this as skill/positional work.

5) Gymnastics – Strict Ring Muscle-up w/No Press Out: “X” Reps Every 1:00 x 10 sets

Once you turnover the rings the rep is done. Pick a rep count you can maintain. Use assistance via a band as needed.

6) Trunk – Abwheel Roll-outs: 4 sets of 20

Rest 90-120 seconds between sets.

7) Accessory – Bamboo Bar Bench Press: 5 sets of 10

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

8) Accessory – Sumo Stance Good Morning: 5 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

9) Accessory – Single Leg Reverse Hyper: 4 sets of 10/side