WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Scapula Pull-ups

10 Banded Bent Over Lat Press Down

5 Clean Pulls

5 Front Squats

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

1b) 10:00 – 30:00 – Every 5:00 x 4 sets:

10 Banded Sumo Stance Kettlebell Deadlifts

20 Ball Slams

30/25 Calories Ski/Bike/Row

Scale as needed. We want you having around a minute of rest. Push this as a high effort interval, recover, and try and repeat matching your pacing/times.

1c) 35:00 – 45:00 – 10 minute AMRAP:

10 Strict Chin-ups

15 Alternating Dumbbell Plank Pass Throughs

20 Russian Kettlebell Swings

Scale as needed.

Accessory:

2) Monostructural Conditioning – Run:

A – 1 mile Easy Warm-up

B – 5K Run Performed As – 5 sets of – 800m @ 5K Pace/200m @ Active Recovery

C – 5-10 minute Walk/Easy Jog

Rest as needed between parts.

3) Secondary Met-con – 20 minute AMRAP:

15 Cals Bike Erg

20 Dumbbell Box Step Overs 50/35 @ 24/20

100ft Sled Drag @ Bodyweight

Scale as needed so that you are able to move continuously through the entire workout, all movements should be done “unbroken.”

4) Weightlifting – Snatch From Blocks (Just Above the Knee) – Every 1:00 x 10 sets:

1 Power Snatch

+

1 Squat Snatch

Start around 50-60% of your 1RM and build as deemed fit based on feel.

5) Trunk – Side Plank Dips w/Feet on Band: 4 sets of 10/side

Rest 60 seconds between sets. Use pins in the Squat Rack and put a large band across to put your feet on.

6) Posterior Accessory – Staggered Stance Good Morning: 3 sets of 10/side

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

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