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WOD:

1a) Warm-up – Passive:

1-2 minutes/side Lat Stretch

2 minutes Lying Hands Behind Back Stretch

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Downdog Reach for Opposite Foot

10/side Single Leg Glute Bridge-ups

For quality, not for time.

2) Strength/Volume Work – AQAP: 30 Dumbbell Man Makers

One Man Maker consists of a Push-up on the Dumbbells + Plank Row R+L + Power Clean + Shoulder-to-Overhead. For time, but perform at a pace where you’re focusing on good range of motion and positions, especially setting your back as you jump from the plank position to the start of the Power Clean.

3) Gymnastics – 5 rounds for Quality:

10-15 Strict Handstand Push-ups or Stink Bugs

50 Double-unders or 100 Single-unders

Move through this at a moderate breathing pace…the focus should be on large sets of the gymnastics and unbroken sets on the jump rope.

4) Met-con – 2 rounds of 18-15-12 – AQAP:

Alternating Single Arm Dumbbell Hang Snatch

V-Ups

Perform 18-15-12 of each movement, alternating between the two, then repeat for a 2nd round. If you have access to a Pull-up Bar then perform Knees-up/Toes-to-bar in place of V-Ups. Scale as needed.

5) Accessory – 5 sets of:

10 Bent Over Dumbbell Rows +

Max Effort Overhead Dumbbell Tricep Curls

Rest 90-120 seconds between sets.

6) Secondary Conditioning – 20 minute AMRAP:

:30 Second Side Plank Hold

:30 Second Front Plank Hold

1:00 Wall Sit

50 Walking Lunges

30 Bent Over, Reverse Flyes

Scale as needed.

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

Warm-up

Burn

Move

Sport

Snatch Session Demo