WOD:

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

Station 1 – 20 seconds/side Samson Stretch

Station 2 – 15 Air Squats + 5 Vertical Leaps

Station 3 – 5 Snatch Deadlift + 5 High-Hang Muscle Snatch + 5 Snatch Push Press

Pick either a Barbell or PVC Pipe for warm-up based on ability and skill level.

1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 10 Double Kettlebell Front Rack Box Step-ups

Pick a loading you can maintain for all 7 sets. Use a box that puts your knee and hip in line when stepping up.

1c) 17:00 – 24:00 – Every 1:00 x 7 sets: 15 Double Kettlebell Russian Swings

Pick a loading that you can maintain for all 7 sets.

1d) 27:00 – 36:00 – 9 minute Up Ladder:

3 Ball Slams

3 Box Jumps

Workout goes 3+3, 6+6, 9+9, 12+12, and so on until 9 minutes is up. Scale as needed.

1e) 37:00 – 45:00 – 8 minute AMRAP:

10 D-Ball Over the Shoulder

20 Alternating Lunges

Scale as needed.

Accessory:

2) Monostructural Conditioning – 5 rounds AQAP:

400m Run

500m Row

Scale as needed.

3) Weightlifting – Every 1:00x  15 sets: 3 Hang Power Snatch

Loading should be in the 50-60% range. Keep the weights light and snappy, focus on building volume in clean movement at a moderate load.

4) Gymnastics – Hollow Hold w/Plate Overhead: 10 x :30 ON/:30 OFF

Scale time domains as needed to hold in unbroken sets.

5) Skills – Squat Therapy: 10 minutes Practice

Work on your Squat mechanics, can you just Squat, or can you Squat really well.

6) Accessory – Cable Pull Throughs: 3 sets of 20

Rest 90-120 seconds between sets.

7) Accessory – Belt Squat Machine March w/D-Ball: Accumulate 5 minutes

Goal is that this is done non-step, not breaking. You pick the loading for both the Belt Squat and D-Ball.

8) Accessory – Reverse Sled Drag: 400m

Not for time. Use a loading that allows you to move continuously for the 400m.

9) Pre-Hab – 3-4 sets:

10/side Single Leg Banded Hamstring Curls

5/side Hip Airplane

1:00 Wall-Sit Hold w/Dual Kettlebell in Front Rack

For quality, not for time.

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