WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

Station 1 – 40 seconds Ski/Bike/Row

Station 2 – 5 Pause Scapula Pull-ups + 10 Hollow Rocks

Station 3 – 3-5 Inchworm + Push-up

Station 4 – 10 Alternating Lunge + Samson Stretch

Focus on clean positions and good activation. Pick-up the tempo on the machine the 2nd round to get your heart rate up a bit.

1b) 13:00 – 20:00 – Every 1:00 x 7 sets:

1 Jerk Balance +

1 Split Jerk w/3 second Pause in Catch

Keep the weights light to moderate, snappy and clean. Use this as skill/positional work to prep you for the heavier Jerk triples.

1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 3 Split Jerks

Start at a moderate load and build as deemed fit.

1d) 30:00 – 45:00 – Every 1:00 x 15 sets:

Station 1 – 2.2.2 Ring Muscle-up Cluster

Station 2 – 5/side Single Arm Kettlebell Push Press

Station 3 – 20/15 Calories Ski/Bike/Row

Pick efforts/loading/reps that you can maintain for all 5 cycles. For the Muscle-ups these are meant to be 3 sets of 2 with 5-10 seconds rest between each set. Goal here is working on your transitions up and down off the rings, and working on your upper body recovery time.

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – Every 5:00 x 10 sets – 50/40 Calories

Rest as needed between A + B. Work for hard, but maintainable paces on Part B.

3) Weightlifting – Behind the Neck Strict Press: 5 sets of 5

Rest 2-3 minutes between sets. Load as deemed fit.

4) Skills – Double-unders: 10 minutes Practice

If you’re proficient practice some Triple-unders, or work on Doubles with a heavy rope.

5) Trunk – Side Bends: 4 sets of 20/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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