WOD:

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

Station 1 – 10 Band Pull-Aparts + 10 Banded No Money’s

Station 2 – 10/direction Plank Up Downs

Station 3 – 15-20 Table Top Up-Dows

Station 4 – (3x) 3-Position Muscle Clean (Hi-Hang, Above the Knee, Floor)

If you’re Olympic Lifting today, use the Barbell for warm-up, if you’re not familiar with these movements yet than use a PVC pipe. Take your time with all movements and focus on position and activation.

1b) 13:00 – 33:00 – Every 1:00 x 20 sets:

Sets 1-5 (13:00 – 18:00) 10-15 Ball Slams

Sets 6-15 (18:00 – 28:00) 6 Double Russian Kettlebell/Dumbbell Swings + 6 Front Box Step-ups

Sets 16-20 (28:00 – 33:00) 20-30 Hollow Rocks

Pick reps/loads you can maintain for each movement. For the Swings and Step-ups, perform this as a complex, completing the Swings, then cleaning the Dumbbells to the Front Rack and stepping up on the box. Ideally use a box that puts your knee and hip in line with each other.

1c) 37:00 – 45:00 – 8 minute AMRAP:

15 Dumbbell Deadlifts 35/25

75 Heavy Rope Single-unders

15 Ring or Bar Rows

Scale as needed.

Accessory:

2) Secondary Conditioning – Ski Erg – 5 sets of:

20 Calories

1 minute Rest

15 Calories

45 seconds Rest

10 Calories

5 minutes Rest between sets. Push the pace hard and make these high efforts.

3) Olympic Lifing – Clean Deadlift Off Risers: 5 sets of 3

Rest 2-3 minutes between sets. Start around 110-120% of your 1RM Clean and go from there. Use straps if you need them/have them.

https://www.catalystathletics.com/exercise/177/Clean-Deadlift-On-Riser/

4) Gymnastics – Negative Bar Muscle-ups: 7 sets of 3

Rest 90-120 seconds between sets. Focus on lowering as slow as possible.

5) Trunk – Deadbug w/Plate Overhead: 5 sets of 12

Rest 90-120 seconds between sets. Take your time on this movement.

6) Posterior Accessory – Walking Lunges: 400m

Casual pace, not for time, focus on good clean movement.

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