WOD:

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

Station 1 – 1 Inchworm + 5/side Worlds Greatest Stretch

Station 2 – 5 Snatch High-Pulls + 5 Hang Muscle Snatch + 5 Overhead Squat

Station 3 – 40 seconds Ski/Bike/Row

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

1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 14 Alternating Single Arm Dumbbell Hang Power Snatch

Start with a comfortable loading and build each set as deemed fit. Switch arms every rep. Focus on good leg drive and pulling yourself under the Dumbbell to “catch” it, no pressing out to finish.

1c) 18:00 – 25:00 – Every 1:00 x 7 sets: 14 Alternating Dumbbell Front Rack Lunges

Dumbbells in each hand. Start with a moderate load and build as deemed fit. Athletes choice to step in reverse or step forward based on whether you are anterior or posterior dominant in your legs.

1d) 25:00 – 32:00 – Every 1:00 x 7 sets: 7/side Single Leg Single Arm Dumbbell Romanian Deadlift

Perform all reps on 1 side before switching to the other. Focus should be on position, balance, and activation first, loading second.

1e) 32:00 – 39:00 – Every 1:00 x 7 sets: 7/side Single Arm Dumbbell Row

Perform all reps on 1 side before switching to the other. Load as heavy as deemed fit, but keep the movement strict.

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

Get after it, go hard, have fun.

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – 4 x 250m @ 10 seconds Faster than Pace of C – Rest 1 minute

C – 4 x 1000m @ Moderate Pace – Rest 1 minute

D – 4 x 250m @ 10 seconds Faster than Pace of C – Rest 1 minute

E – 10 minute Easy Cool-down

Perform parts B-D back-to-back, no more rest than the minute intervals between each set. Rest as needed after Part A and before Part E.

3) Secondary Mixed Modality Conditioning – 12 minute AMRAP:

1 Peg Board

6 Alternating Single Arm Dumbbell Squat Snatch 70/50

12 Burpee Later Hop Over Dumbbell

Scale as needed.

4) Weightlifting – Snatch Balance: 5 sets of 3

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

5) Gymnastics – Seated Banded Ring Muscle-up Transitions: 7 sets of 5

Rest 90-120 seconds between sets. Keep the band assistance reasonably high so the focus can be on super clean and smooth transitions. Each rep should start from elbows fully extended, but no press-out after the transition.

6) Accessory – Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Heavy as possibly while keeping the movement strict.

7) Accessory – Single Leg Kettlebell Romanian Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Focus on position over loading. All reps on 1 side before switching to the other.

8) Accessory – Single Leg Hip Thrust: 3 sets of 15/side

Rest 90-120 seconds between sets. Use NO loading. Perform all reps on 1 side before switching to the other.

9) Pre-Hab – 15 minute AMRAP:

5/side Single Arm Banded Lat Pull Downs

5 Pause Scapula Pull-ups 

10 Dumbbell Pause Lat Pull Overs

30 seconds/side Banded Lat Stretch

For quality, not for time/reps.

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