WOD:

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

Station 1 – 10 Banded Pull-Aparts + 5 Pause Scapula Pull ups + 5 Hollow Rock Swings

Station 2 – 3 Snatch Grip Deadlifts + 3 Hang Power Snatch + 3 Push Jerk

Get some blood flowing and your body ready to go. Move/Power athletes warm-up with a PVC Pipe, Sport/Competition athletes use a barbell.

1b) 10:00 – 19:00 – Every 1:00 x 9 sets:

Sets 1-3 (10:00 – 13:00) – 3 High Hang Power Snatch

Sets 4-6 (13:00 – 16:00) – 2 Hang Power Snatch

Sets 7-9 (16:00 – 19:00) –  5-10 Pull Ups + 1 Power Snatch

Start at a light load and build as heavy as deemed fit. For the Pull-ups these are done Kipping, pick a rep count that you can maintain unbroken.

1c) 19:00 – 29:00 – Every 1:15 x 8 sets:

Sets 1-3 (19:00 – 22:45) – 2x High Hang Power Clean + Push Jerk

Sets 3-4 (22:45 – 25:15) – 1 Hang Power Clean + 1 Split Jerk

Sets 5-8 (25:15 – 29:00) –  3-5 Chest-to-Bar + 1 Power Clean + 1 Split Jerk

Start at a light load and build as heavy as deemed fit. For the Pull-ups these are done Kipping, pick a rep count that you can maintain unbroken.

1d) 32:00 – 45:00 – AQAP:

60 Cals Ski/Bike/Row

50 Wallballs 20/14

40 Toes-to-bar

30 Power Cleans 135/95

20 Ring Muscle-ups

Scale as needed.

Accessory:

2) Secondary Conditioning – Trail Run: 3 miles Nasal Breathing Only

Perform at a moderate pace nasal breathing only…if you get to the point where you can’t control your breathing through your nose only, stop and walk until you are able to.

3) Olympic Lifting – Snatch Balance: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

4) Gymnastics Conditioning – Every 1:00 x 10 sets:

Station 1 – 15/10 Calories Assault Bike

Station 2 – 10 Strict Ring Dips

Hit the Assault Bike calories at a high effort/sprint pace to jack your heart rate up. For Dips scale as needed, these should be done unbroken, if this is easy, add loading to the Ring Dip as deemed fit.

5) Skills – Triple-unders: 10 minutes Practice

Practice, but take it easy. Use this to loosen up your calves/achilles if you’re tight and sore from yesterday.

6) Trunk – Strict Toes-to-bar w/3 second Negative: 5 sets of 5

Rest 90-120 seconds between sets.

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