WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Band Pull-Aparts

5/side Single Leg Kettlebell Romanian Deadlift

1 Snatch Pull + 1 Power Snatch + 1 Snatch Push Press + 1 Snatch Push Jerk

Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell.

1b) 12:00 – 24:00 – Every 1:00 x 12 sets:

Sets 1-3 (12:00 – 15:00) – 20-30 second Active Hang

Sets 4-6 (15:00 – 18:00) – 10-15 Pause Bent Over PVC Lat Press Downs

Sets 6-9 (18:00 – 21:00) –  10/direction Tall Kneeling Kettlebell Halos

Sets 10-12 (21:00 – 24:00) – 10 Pause PVC Pipe Lat Press Down in Hollow Hold

Focus on clean positions and being very strict and precise with your movements. These are all movements/drills that can be made very demanding with no loading, by focusing on perfect positioning and holding with lots of tension through the position.

1c) 25:00 – 35:00 – 10 minute AMRAP:

20 Dumbbell Hang Power Cleans

40 Plate Hops

20 Dumbbell Push Press

40 Plate Hops

Scale as needed. Plate Hops, athletes should be straddling the plate, and hop on and off. You choose the plate height, but 1-2″ is fine, these are meant to be quick, done in a bounding fashion to focus on your coordination and reactivity.

1d) 40:00 – 45:00 – 5 minute AMRAP: Max Calories Ski/Bike/Row

Get after it and go hard!

Accessory:

2) Monostructural Conditioning – Row:

A – Every 1:00 x 10 sets 15/12 Calories

B – 4 sets of…

• 3 minutes Moderate Pace

• 90 seconds Hard Pace

• 45 seconds Sprint/Top End Effort

• 3 minutes Rest

Part A should be for Warm-up, adjust calories as needed. For Part B work for consistent paces at each respective effort. Goal should be to have no more than a 5 calorie spread across your four different sets.

3) Secondary Conditioning – Every 1:00 x 21 sets:

Station 1 – 15 Thrusters 95/65>

Station 2 – 10 Strict Pull-ups

Station 3 – 30 Seconds Max Calories Assault Bike

For the Thrusters each round increase the loading by 10/5. All sets of Thrusters should be done in unbroken sets, so adjust starting weight, or weight increases accordingly to hit this stimulus.

4) Olympic Lifting – Band Resisted Snatch Grip Romanian Deadlift: 4 sets of 10

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

5) Gymnastics – Strict Ring Dip: 5 sets of 5 

Rest 2-3 minutes between sets. Load as deemed fit.

6) Trunk – Hollow Hold w/Plate Overhead: Accumulate 3 minutes

Keep track of time and attempts to complete.

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