WOD:

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

Station 1 – 40 seconds Single-unders

Station 2 – (3x) Snatch Pull w/Pause @ Top + Low Hang Power Snatch + Snatch Balance

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

1b) 10:00 – 16:00 – Every 1:30 x 4 sets:

15 Pause Hip Thrust w/Mini Band

+

20 Hip Thrust March w/Mini Band

Focus on position and activation, not speed. Scale volume of reps as needed.

1c) 16:00 – 24:00 – Every 1:00 x 8 sets:

Station 1 – 10 Box Jumps w/Step Down

Station 2 – 6-8/side Single Arm Dumbbell Row

For the Box Jumps the goal is to work on something a little higher than you would normally use in a workout. Build height through the 4 sets as deemed fit. For the Dumbbell Rows, keep the movement strict and load as heavy as possible. Perform all reps on 1 side before switching to the other.

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

Station 1 – Alternating Dumbbell Hang Power Snatch

Station 2 – Calories Machine

For the Alternating Dumbbell Snatch, take your time, focus on learning the movement properly, and relying on your legs/hips to get the weight overhead, not your arms. Push the machine at a moderate tempo to get your heart rate up and ready for the workout.

1e) 35:00 – 45:00 – 4 sets of 2:00 ON/:30 OFF – AMRAP:

60 Single-unders

16 Alternating Dumbbell Box Step-ups

Max Strict Pull-ups

Use assistance as needed for the Pull-ups. Scale movements/volume as needed so you have at least 30 seconds on the Pull-ups each round.

Accessory:

2) Secondary Conditioning – Assault Bike: 10 sets of 20 seconds Max Effort

Rest 3 minutes between efforts. Get after it.

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

Work 15% lighter than last week. Rest 90-120 seconds between sets.

3b) Olympic Lifting – Snatch Push Press + Overhead Squat: 4 sets of 3 + 1 @ 70%

Rest 90-120 seconds between sets.

4) Gymanstics – Mixed Grip Strict Chest-to-bar Pull-up: 6 sets of 3/Grip

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

5) Trunk – Weighted Front Plank Hold: 5 sets of 1 minute

Rest 2 minutes between sets. Load as deemed fit.

6) Posterior Accessory – Banded D-Ball Bear Hug March: 5 minutes

Pick a load you can hold for all 5 minutes. Use a large band and stand in it like you would for a Banded Good Morning.

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