WOD:

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

Station 1 – 20 Banded Face Pulls

Station 2 – 10 Pause Shoulder Plank Taps

Station 3 – 3 Power Snatch + 3 Hang Squat Snatch + 3 Snatch Push Press

Athletes in Move/Power warm-up with a PVC Pipe, those in Sport/Competition use a Barbell for warm-up.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

Station 1- 6-8/side Single Arm Dumbbell/Kettlebell Row

Station 2 – 30 second Supinated Chest To Bar Hold

Use as much band assistance as needed for the Chest-to-bar Hold. Build loading each set on the Single Arm, performing all reps on 1 side before switching to the other.

1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 10 Pause Explosive Lat Pull Overs

Keep the loading light and focus on activation, position, and speed.

1d) 33:00 – 45:00 – 12 sets of :40 ON/:20 OFF for Max Reps:

Station 1 – Wall Balls

Station 2 – Single or Double-unders

Station 3 – Ring or Bar Rows

Rotate through the 3 stations for 4 total rounds.

Accessory:

2) Secondary Conditioning – Ski Erg: 5 sets of 1000m

Rest 2 minutes between sets. Goal is to have negative splits through all 5 intervals. Don’t go out too hot.

3) Olympic Lifting – 3 Snatch Push Press + 1 Overhead Squat:

1 set @ 75%

1 set @ 80%

1 set @ 85%

Establish a Max for the Day

Warm-up as needed. Rest as needed between sets. Only go past the 85% if lifts are feeling good.

4) Gymnastics Conditioning – Every 1:00 x 12 sets:

Odd – 20/15 Calories Rowed

Even – 10 Feet on 20″ Box Ring Rows

Pick reps/efforts you can maintain for the 6 rounds. Add load to the Ring Row as deemed fit.

5) Trunk – Strict Toes-to-bar: 5 sets of 8-12 reps

Rest 90-120 seconds between sets.

6) Posterior Accessory – Sumo Stance Good Morning: 3 sets of 20

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

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