WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 “Y” Plate Raise

5 Clean Pull

5 Strict Press

5 Overhead Squats

Athletes in Move/Power use a PVC pipe for warm-up, those in Sport/Comp use a barbell.

1b) 10:00 – 19:00 – Every 1:30 x 6 sets:

Sets 1-3 (10:00 – 14:30) – 10-15 Pause Supinated Ring Rows 

Sets 4-6 (14:30 – 19:00) – 10/side Bird Dog Dumbbell Row

Pick efforts you can sustain for each of the 3 sets of each movement. Bird Dogs Rows should be performed on a Bench or ensure full range of motion.

1c) 19:00 – 28:00 – Every 1:30 x 6 sets:

Station 1 – 20-30 Bench Ski Jumpers

Station 2 – 20 DB Lat Pull Overs

Alternate between the two movements. Goal stimulus for the Ski Jumpers is to be bounding every rep. For the Pull-Overs focus on position and activation over loading.

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

15 Dumbbell Thrusters

15 Burpee Lateral Hop Over Dumbbell

15 Dumbbell Thrusters

15 Burpee Lateral Hop Over Dumbbell

Scale reps as needed so you have at least 30 seconds of rest after the first set.

Accessory

2) Secondary Conditioning – Ski Erg – 3 sets of:

21 Calories – 45 seconds Rest

15 Calories – 30 seconds Rest

9 Calories – 15 seconds Rest

21 Calories – 45 seconds Rest

15 Calories – 30 seconds Rest

9 Calories – 15 seconds Rest

Rest 4 minutes between sets. Hit these as hard efforts.

3) Olympic Lifting – Every 1:00 x 15 sets: 1 Split Jerk w/3 second Pause in Catch

Start around 60% of your 1RM and build as heavy as deemed fit.

4) Gymnastics – 7 sets of:

5 Strict Chest-to-bar Pull-ups

+

5 Strict Ring Dips

Rest 2 minutes between sets. Goal stimulus assuming you have these movements unbroken, is to load as heavy as possible. 

5) Trunk – L-Sit Hold + Flutter Kicks: 5 sets of 30 seconds

Rest 90-120 seconds between sets.

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