WOD:

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

Station 1 – 20 seconds/side Side Plank Hold

Station 2 – 10 Alternating Shoulder Plank Taps + 5 Pause Overhead Squats

Station 3 – 3x Snatch Pull + High Hang Power Snatch + Low Hang Snatch

Athletes in Move/Power warm-up with a PVC pipe, athletes in Sport/Comp warm-up with a Barbell.

1b) 11:00 – 18:00 – Every 1:00 x 7 sets:

5/side Single Arm Dumbbell/Kettlebell Row

+

5-10 Supinated Band Pull-Aparts

Load the Dumbbell/Kettlebell heavy, you shouldn’t get to rep 5 and still feel like you can do 3-5 more reps. Perform the movement strict, and all reps on 1 side before switching to the other. Band Pull-Aparts take your time and focus on good position and activation.

1c) 20:00 – 28:00 – 8 minute AMRAP:

10/8 Calories Ski/Bike/Row

10 Alternating Dumbbell Hang Power Snatch

Load so the Dumbbell is heavy and demanding. The goal here is to work on getting comfortable with heavier loading under fatigue.

1d) 33:00 – 45:00 – Every 4:00 x 3 sets:

18 Burpees

24 Abmat Sit-ups

30 Wall Balls

Scale volume of movements as needed. We want you having at least 30 seconds of rest. Scaling good look like 15-20-25, or 12-16-20.

Accessory:

2) Monostructural Conditioning – Row:

10K @ 80%

Every 3 minutes Perform 8 Burpee Lateral Hop Over the Rower

Focus on consistent pacing and efforts.

3) Olympic Lifting – Every 1:00 x 10 sets:

Snatch Push Press +

Snatch Push Jerk

Start at a moderate load and build as heavy as deemed fit.

4) Gymnastics – Paralette Shoot Throughs: 4 sets of 10

Rest 2-3 minutes between sets. Front to back makes one rep.

5) Trunk – Hanging L-Sit Hold: 8 x 20 seconds ON/20 seconds OFF

Scale time domains as needed.

6) Banded Pull-Throughs: 3 sets of 30

Rest 90-120 seconds between sets.

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