WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Bent Over “Y” Raise

5 Snatch Deadlift

5 Snatch Push Press

10 Hollow Rocks

Athletes in Move/Power warm-up with a PVC Pipe, athletes in Sport/Comp use a Barbell.

1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 3-Position Power Snatch

Performed as Floor, Below the Knee Hang, Hi-Hang. Start light, treat this as warm-up/prep work into your heavier complexes. No dropping the bar between reps.

1c) 17:00 – 35:00 – Every 2:00 x 9 sets:

Snatch + Hang Snatch + Overhead Squat +

Snatch

Continue to build loading from Part B. All Snatches are full Squat. Perform the first 3 reps as a complex, drop the bar after the Overhead Squat and reset on the floor for the last rep.

1d) 40:00 – 45:00 – 21-15-9 – AQAP:

Alternating Dumbbell Power Snatch 100/70

Toes-to-bar

Sprint workout, so treat it as a sprint effort, go hard and get after it.

Accessory:

2) Monostructural Conditioning – Bike Erg: 60 minutes @ 80% – Every 5:00 Perform a 10 Calorie Sprint

Work for consistent pacing across the 60 minutes. For the 10 Calorie Intervals, perform these at a true Sprint effort and go hard.

3) Secondary Met-con – Every 8:00 x 5 sets:

400m Run

2 Pegboards

30/25 Cal Assault Bike

10 Parallete Handstand Push-ups

Scale as needed.

4) Olympic Lifting – Pressing Snatch Balance: 7 sets of 2

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

5) Gymnastics – Strict Ring Muscle-up: “X” Reps Every 1:00 x 12 sets

Pick an effort you can sustain for all 12 sets.

6) Trunk – Rolling V-Ups: 5 minute AMRAP

Focus on Max Quality reps.

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