WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Squat Hold + Reach Overhead

5 Snatch Grip Romanian Deadlifts

5 Snatch Grip Behind the Neck Strict Press

Athletes in Move/Power use a PVC Pipe for Warm-up, those in Sport/Competition use a Barbell.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets:

Power Snatch + Hang Power Snatch

+

Snatch + Hang Snatch

Start around 60% of your 1RM and build as deemed fit. Drop and reset on the floor after the Hang Power Snatch. 

1c) 19:00 – 31:00 – Every 2:00 x 6 sets:

Power Clean

+

Clean + Hang Clean + Jerk

Start around 60% of your 1RM and build as heavy as deemed fit. Drop and reset on the floor after the Power Clean.

1d) 35:00 – 45:00 – 10 minute Up Ladder:

10 Wall Balls 30/20

15/10 Calories Ski/Bike/Row

For this workout the Calories on the machine are fixed, only the Wall Balls go up in reps. Workout is performed as 10 + 15/10, 20 + 15/10, 30 + 15/10, and so on until 10 minutes is up.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 10 minute Easy Warm-up

B – 20 minute EMOTM – Odd 20/15 Calories – Even – 12/8 Calories

Scale as needed.

3) Secondary Met-con – AQAP:

3-2-1 Pegboards

10-10-10 Alternating Dumbbell Squat Snatch 100/70

Scale as needed.

4) Olympic Lifting – Snatch Romanian Deadlift: 4 sets of 12 @ Tempo (3.1.1)

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

5) Gymnastics – Band Resisted Strict Pull-up: 3-5 Reps Every 1:00 x 12 sets

Try to pick a band tension and rep count that you can maintain for all 12 sets.

6) Skills – Single Arm Hang: 10 x 10-20 seconds/arm

Performed from a Pull-up bar. Rest as needed between sets.

7) Trunk – Pause V-Ups: 4 sets of 20

Rest 90-120 seconds between sets.

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