WOD:

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

Station 1 – 20 seconds/side Side Plank Hold

Station 2 – 5 Vertical Jumps + 10 Air Squats

Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Overhead Squats

Athletes Olympic lifting today use a barbell, all other athletes use a PVC pipe for warm-up.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets:

10-15 Prone Dumbbell Rows on Incline Bench

+

10-15 Tall Kneeling Tempo (0.1.2) Face Pulls

Load as deemed fit. For the Face Pulls focus on an explosive pull and then a slow eccentric return back to the start. For the Bench Rows, prop a bench either on a small box or on a stack of plates.

1c) 18:00 – 28:00 – Every 1:00 x 10 sets:

Sets 1-5 (18:00 – 23:00) –  3/side Single Arm Dumbbell Plank Row w/Isometric Hold For 5 Seconds

Sets 5-10 (23:00 – 28:00) – 5-8/side Single Arm KB/DB Sit Up (Knee extended)

For the Plank Rows, both hands are on Dumbbells, perform all reps on 1 side before switching to the other. Hold at the chest for 5 seconds on each rep. For the Sit-up perform with your feet straight, not butterflied, Dumbbell/Kettlebell are in the Overhead support position, switch arms after your 5-8 reps, so a set should be 10-16 total Sit-ups.

1d) 28:00 – 34:00 – 6 sets of :30 ON/:30 OFF: Squat Thrust Box Jump w/Step Down

Max Reps. Step down to give your ankles/knees/achilles/hips a break.

1e) 38:00 – 45:00 – 7 minute Up Ladder:

3 D-Ball Over the Shoulder

3 Knees-up

Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Accessory:

2) Secondary Conditioning – Every 5:00 x 5 sets – 2 rounds of:

15/10 Calories Assault Bike

10 Burpee-to-Plate

Work for maintainable, hard efforts. Use a 45lb plate for the Burpee-to-Plate.

3a) Olympic Lifting – Press in Split: 3 sets of 5

Rest 90-120 seconds between sets. Reference previous weeks for loading.

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

2 sets @ 70%

2 sets @ 75%

2 sets @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Gymnastics – Strict Chest-to-bar: Establish a 2RM for the Day

Spend 10 minutes or so establish a 2RM weighted Strict Chest-to-bar Pull-up in a Pronated grip.

5) Trunk – Deadbug w/Pause in Bottom: 5 sets of 10

Rest 90-120 seconds between sets. Hold the bottom position for 3 seconds each rep.

6) Posterior Chain Accessory – Snatch Grip Romanian Deadlift: 4 sets of 10

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