WOD:

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

Station 1 – 45 seconds Ski/Bike/Row

Station 2 – 10 Air Squats + 10 Hollow Rocks

Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Snatch

Move/Power athletes use a PVC pipe for warm-up, Sport/Comp use a Barbell.

1b) 11:00 – 23:00 – 3 sets of 3:00 ON/1:00 OFF:

500m Ski/Row or 1000m C2 Bike or 1200m Assault Bike

Max Kettlebell Hang High-Pulls

Push these as hard effort intervals, testing yourself on the machine. For the Hang High-Pulls, use a loading and stay fixed for all 3 sets…initiate like a Kettlebell Swing, but pull through into an Upright Row position instead.

1c) 23:00 – 30:00 – Every 1:00 x 7 sets: 7 Dumbbell Hang Power Clean + Push Press

Focus on your clean mechanics, jumping the weight up, and keeping the Dumbbells close, not swinging them out like a curl. Use a loading that allows you to keep the movement clean, but still challenge you a little bit.

1d) 35:00 – 45:00 – AQAP:

3 rounds of…

20 Air Squats

20 Abmat Sit-ups

Into…2 rounds of…

30 Box Step-ups

30 Ball Slams

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike – 5 rounds of:

2:00 Easy

1:30 Moderate

1:00 Hard

1:00 Wall-Sit Hold with Double KB Front Rack 53/35

This should be performed as one continuous piece. Break-up the Front Rack Wall Sit hold as needed, but accumulate an entire minute each round.

3) Secondary Met-con – “CrossFit Games 20.6” – 30-20-10 – AQAP:

Toes-to-bar

Yards Double Kettlebell Front Rack Walking Lunge 53/35

Scale as needed.

4a) Olympic Lifting – Snatch High-Pull: 5 Reps Every 2:00 x 7 sets

Reset your start position on each rep. Only work as heavy as your able to get the bar to the sternum area.

4b) Olympic Lifting – Bottom Overhead Squat Hold: 3 x 1 minute

Use choose the loading…the hold should be unbroken. Rest 2-3 minutes between sets.

5) Gymnastics – 3-Stop Pause Handstand Push-up: 5 sets fo 3-8 Reps

Rest 90-120 seconds between sets. Hold 2-3 second each at 50% down, 50% up, and 100% up.

6) Skills – Plyometric Development: Spend 10-15 minutes

Have fun!

7) Trunk – Hanging L-Sit Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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