WOD:

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

Station 1- 40 Seconds Single-unders

Station 2 – (3x) Clean Pull w/Pause @ Top + Low Hang Power Clean + Push Press

Athletes following Move/Power use a PVC pipe to warm-up, those in Sport/Competition use a Barbell for warm-up.

1b) 10:00 – 16:00 – Every 1:30 x 4 sets: 3-Way Hamstring Touch Medball x 2 sets of 3/Leg

Focus on position and activation, not speed or loading.

1c) 16:00 – 24:00 – Every 1:00 x 8 sets: 6-10/side Single Arm Bent Over Landmine Row

Perform all reps on 1 side before switching to the other. Pick a loading you can maintain for all 8 sets in unbroken sets.

1d) 24:00 – 32:00 – 8 sets of :30 ON/:30 OFF:

Station 1 – Dumbbell Hang Power Clean

Station 2 – Bench Ski Jumpers

Max reps at each station. Alternate sets between the two movements. Focus on keeping the Hang Power Clean in a nice vertical path, working to mimic the path of a barbell and not swinging the Dumbbells like a curl.

1e) 36:00 – 45:00 – 9 minute Up Ladder:

3 Dumbbell Shoulder-to-Overhead

3 Wall Balls

Workout is performed 3+3, 6+6, 9+9, and so on until 9 minutes is up. You should be using a loading that you can move through at least the round of 12 unbroken.

Accessory:

2) Secondary Conditioning – Run: 5K @ Conversational Pace

Get outside and enjoy the sunshine.

3) Olympic Lifting – Snatch:

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 70%

2 @ 75%

2 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset on the floor between reps. All reps full Squat.

4) Gymnastics – Handstand Plate Up/Down: 4-6 sets of 12 Alternating Reps

Perform up against a wall or freestanding based on ability. Increase the stack of the plates based on ability. Rest as needed between sets.

5) Trunk – Strict Toes-to-bar: 5 sets fo 10-15 Reps

Rest 90-120 seconds between sets. Use a stall bar if you can/have one.

6) Posterior Accessory: 400m Farmers Carry

Grab some Dumbbells or Kettlebell and go for a walk. Load as deemed fit (shouldn’t take longer than 10 minutes). Record time and number of attempts to complete.

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