WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Hanging Hollow Rocks

5 Deadlifts

5 Hang Power Clean

5 Push Press

1 Inchworm + Push-up

Use a Barbell or PVC Pipe for Warm-up based on what’s appropriate for your strength/skill level.

1b) 9:00 – 18:00 – Every 1:30 x 6 sets:

3-Position Power Clean (Floor + Low Hang + Above the Knee) +

1 Push Press

Start around 60% of your 1RM and build as deemed fit. If you struggle with different positions in the Hang keep the weight at loads you can focus on dialing in the movement pattern.

1c) 18:00 – 27:00 – Every 1:30 x 6 sets:

1 Squat Clean +

1 Push Press +

1 Push Jerk +

1 Split Jerk

If you went heavy on Part B, back the loading off a little to the 60-70% range and build back-up as deemed fit. Use the Push Press as a primer to help teach you how to use your legs on the Jerks.

1d) 31:30 – 45:00 – Every 1:30 x 9 sets:

Sets 1-3 – 12 Thrusters 95/65 + 12 Pull-ups

Sets 4-6 – 9 Thrusters 135/95 + 9 Chest-to-bar Pull-ups

Sets 7-9 – 6 Thrusters 185/135 + 6 Bar Muscle-ups

Scale as needed. If you don’t have Bar Muscle-ups you can scale to a Bar Pull-Over or finish with Strict Pull-ups. Loading on the Barbell should allow for unbroken sets for the entire piece.

Accessory:

2) Monostructural Conditioning – Row:

A – 5-10 minutes Easy Warm-up

B – 3 x 100 Calories – Rest 3 minutes

C – 5 x 50 Calories – Rest 2 minutes

D – 10 x 25 Calories – Rest 1 minute

E – 5-10 minutes Easy Cool-down

Rest as needed after A and D. Part B, C, and D the only rest should be the rest after the given interval, nothing additional when transitioning to the next distance/output. Work for hard but maintainable efforts on parts B, C, D.

3) Weightlifting – Jerk Recovery: 5 sets of 3

Rest as needed between sets. Goal is to work at your 1RM Jerk or heavier.

4) Gymnastics – Ice Cream Maker: 7 sets of 3-5 reps

Rest 90-120 seconds between sets.

5) Trunk – Barbell Front Rack Hold: Accumulate 3 minutes @ Bodyweight

Performed in your Jerk grip, should have full hand contact on the bar…try and hold your hip grip if you can and treat this also as an opportunity to work on your mobility.

6) Accessory – Single Arm Dumbbell Row: 4 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible while keeping the movement strict.

7) Accessory – Reverse Hyper: 3 sets of 20

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

8) Accessory – Band Pull-Aparts: 100 Reps

For quality, not for time. Switch pronated and supinated every 10 reps.

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