WOD:

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

Station 1 – 40 seconds Single-unders

Station 2 – 5 Scapula Pull-ups + 10 Medball Squats

Station 3 – 5 Snatch Grip Deadlift + 5 Hang Power Snatch

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

1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 12 Lateral Medball Lunges

Start light, and use assistance as needed. Goal for this movement pattern is first the range of motion and position, don’t worry about the loading or reps, focus on that first. Alternate legs each rep.

1c) 21:00 – 45:00 – Every 6:00 x 4 sets:

Sets 1 + 3 – AQAP:

          100 Jumping Jack Single-Unders

          +

          30 Knees-up

          +

          30 Alternating Dumbbell Hang Power Snatch

Sets 2 + 4 – Every 1:00 x 6 sets:

• Station 1 – 50 Jumping Jack Single-unders

• Station 2 – 15 Wall Balls

• Station 3 – 15 Ball Slams

Scale as needed. 

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 1K Easy Warm-up

B – 3 sets of 750m Moderate/250m Hard

C – 1K Easy Cool Down

Rest as desired between parts. Work for consistent efforts on part B for each set.

3) Weightlifting – Every 3:00 x 5-7 sets:

3 Snatch Push Press +

2 Snatch Push Jerk +

1 Snatch Balance

Start around 60% of your 1RM Snatch and build as heavy as deemed fit.

4) Gymnastics Conditioning – 5 rounds AQAP:

5 Strict Deficit Handstand Push-ups

15 GHD Sit-ups

Pick a deficit/difficulty that allows you to go just barely go unbroken for sets 1+2. Add a weight vest as deemed fit.

5) Trunk – Ring Side Plank Hold: 4 sets of 30 seconds/side

Rest 60 seconds between sets.

6) Posterior Chain – Single Leg Good Morning: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 leg before switching to the other.

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