WOD:

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

Station 1 – 10 Banded Upright Rows + 10 Air Squats

Station 2 – (3x) Muscle Snatch + Hang Power Snatch + Pause Overhead Squat

Athletes following Move/Power use a PVC pipe, athletes following Sport/Comp use a Barbell for Warm-up.

1b) 9:00 – 33:00 – Every 1:00 x 24 sets:

Sets 1-8 (9:00 – 17:00) – 9 Dumbbell Bench Press

Sets 9-16 (17:00 – 25:00) – 12 Alternating Bent Over DB Piston Row

Sets 17-24 (25:00 – 33:00) – 15 Seated Plate Around The World

For this piece work to pick weights that are challenging but that you can maintain for all 8 sets of each movement. For the Bent Over Rows, this is 6/side, performed like a Piston, as one arm goes up, the other comes down. Plate Around the Worlds should alternate direction each rep for a total of 15, performed seated like a Z-Press.

1c) 38:00 – 45:00 – 7 minute AMRAP:

12 Box Jumps

12 Ring Rows

12 Ball Slams

Scale as needed. Pick weights/heights that are appropriate for your abilities.

Accessory:

2) Secondary Conditioning – 4 rounds AQAP:

500m Row

400m Run

Goal stimulus is for time, but to do so with negative splits, each round getting faster than the last. Since we are really focusing on our split times, it’s encouraged to start this outside of the rower to mimic the transition all 4 rounds.

3a) Olympic Lifting – Snatch Grip Strict Press: 3 sets of 5

Rest 90-120 seconds between sets. Load as deemed fit.

3b) Olympic Lifting – Snatch Push Press + Overhead Squat:

2 sets of 5 + 2 @ 70%

2 sets of 5 + 2 @ 75%

Rest 90-120 seconds between sets. Base loading of your 1RM Snatch.

4) Gymnastics Conditioning – 12 minute AMRAP:

500m Ski Erg

5 Wall Climbs

Scale as needed.

5) Trunk – Glute Bridge Hold + Dumbbell Piston Press: 4 sets of 20

Rest 90-120 seconds between sets. 20 total Press, 10/side. Load as deemed fit.

6) Posterior Accessory – Shrimp Squats: 3 sets of 20

Rest 90-120 seconds between sets. Focus on position over loading.

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