WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 10 Band Pull-Aparts w/Pause + 10 Banded Upright Rows w/Pause

Station 2 – 5-10 Wall Therapy Squats

Station 3 – (3x) Snatch High Pull + Muscle Snatch + Overhead Squat

Warm-up and movement prep. Focus on good activation and positions.

1b) 14:00 – 34:00 – Every 1:00 x 20 sets:

Sets 1-5 (14:00 – 19:00) – 10 Pause PVC Lat Press Downs + 10 Plank Pause Shoulder Taps

Sets 6-10 (19:00 – 24:00) – 10-20 Pause Seated PVC Banded Rows

Sets 10-15 (24:00 – 29:00) – 5-8/side Bird Dog Single Arm Bench Row

Sets 16-20 (29:00 – 34:00) – 10-15 Pause Lat Pull Overs (Dumbbell, Kettlebell, or Plate)

We are looking for maintainable output on today’s strength/muscular endurance piece. You are performing each movement 5 sets in a row. Perform a rep count/resistance/loading that allows you to maintain the output, and ideally be difficult by the last set. The Bird Dog Rows are performed on a bench in a Bird Dog position with the arm that would normally be off the ground performing the Row motion. Focus on good clean positions and activation.

1c) 37:00 – 45:00 – 8 minute AMRAP:

21 Knees-up

15 Alternating Dumbbell Hang Power Snatch 25/15

9 Ring or Bar Rows

Scale as needed. The intention of this workout is to be very demanding on your grip. Approach the workout appropriately and be mindful of that.

Accessory:

2) Secondary Conditioning – Run:

A – Chris Hinshaw Warm-up

B – 3 rounds of…

200m Easy

200m Moderate

200m Hard

100m Recovery Walk/Jog

100m Sprint

Rest 5 minutes

C – 10 minute Easy Cool Down Jog

Hit at a appropriate intensities, work to be consistent with your output on the 3 round piece.

3) Olympic Lifting:

A – Snatch Pull – 5 sets of 3 @ 80-100%

B – Sotts Press + Overhead Hold – 5 sets of 5 + 30 second Hold

Part A rest 90-120 seconds between sets. Set the bar dead on the floor each rep and reset your hips. Use straps if you need them/have them. For the Sotts Press drill focus on position over loading…the hold is done in the OHS position.

4) Gymnastics – Wall Facing Strict Handstand Push-ups: “X” Reps Every 1:00 x 10 sets

You choose the reps. Pick something that you can perform unbroken for all 10 sets.

5) Trunk – Banded Russian Twists: 3 sets of 20/side

Rest 90-120 seconds between sets. Perform all 20 reps one direction then rotate 180 and perform the other 20 reps.

6) Posterior Accessory – Single Leg Good Morning: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning over loading.

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