WOD:

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

Odd – 40 Seconds Machine

Even – (3x) 3 2-Stop Snatch Pull + 3 Pressing Snatch Balance + 3 Overhead Squats

If you’re Olympic Lifting use a barbell, if you’re not use a PVC pipe to practice. For the 2-Stop Snatch Pull pause below the Knee, and at the High-Hang on each rep.

1b) 9:00 – 17:00 – Every 2:00 x 4 sets:

20 Ski Jumpers

15 Plate Lat Pull Overs

5/side Side Plank Dips On Bench

For the Ski Jumpers focus on bounding over the Bench. For the Plate Pull-Overs focus on activation and position, not speed or weight.

1c) 17:00 – 25:00 – Every 1:00 x 8 sets:

4-8 Dumbbell Man Makers

One rep is a Push-up on the Dumbbells, Plank Row Left + Right, Clean, and Shoulder-to-Overhead.

1d) 30:00 – 45:00 – 15 minute AMRAP:

10 Burpees

15 Ring Rows

20 D-Ball Over the Shoulder

50 Heavy Rope Single-unders

Scale as needed.

Accessory:

2) Secondary Conditioning – Bike Erg – 8 sets of:

1K Hard

30 Bodyweight Lunges @ Active Recovery Pace

Work for hard but consistent efforts on the bike. Work through the lunges at a pace that allows you recover.

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

Warm-up appropriately. Make this 3 hard working sets.

4) Gymnastics – Strict Chest-to-bar Pull-up: 4 sets of 10-15 Reps

Rest 2-3 minutes between sets. Use assistance as needed.

5) Trunk – Strict Knee-up w/Twist: 4 sets of 10-15 Reps

Rest 90-120 seconds between sets. Perform a Strict Knee-up then twist 90 degrees in each direction, then lower for one rep.

6) Posterior Accessory – Superman Arch-ups: 100 Reps

Break-up as needed. Hold a brief pause at the top of each rep.

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