WOD:

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

Station 1 – 40 seconds Single-unders

Station 2 – 5 Scapula Pull-ups + 10 Medball Squats

Station 3 – 5 Snatch Grip Deadlift + 5 Hang Power Snatch

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

1b) 11:00 – 18:00 – Every 2:30 x 3 sets – Deadlift:

5 Reps @ 65%

5 Reps @ 75%

Max Reps @ 85%

Same as we’ve done through this week, add the same loading across all of your sets, or add it to your 1RM and re-calculate your percentages. First two sets should be done as set Dead. Last set should be done as Touch-and-Go reps, max unbroken number in a 60 second window.

1c) 21:00 – 45:00 – Every 6:00 x 4 sets:

Sets 1 + 3 – AQAP:

          50 Double-unders

          +

          10 Toes-to-bar + 10 Knees-up

          +

          30 Alternating Dumbbell Hang Power Snatch 35/25

Sets 2 + 4 – Every 1:00 x 6 sets:

  • Station 1 – 30 Double-unders

  • Station 2 – 15 Wall Balls 14/8

  • Station 3 – 15 D-Ball Over the Shoulder 70/50

Scale as needed. 

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 1K Easy Warm-up

B – 3 sets of 750m Moderate/250m Hard

C – 1K Easy Cool Down

Rest as desired between parts. Work for consistent efforts on part B for each set.

3) Weightlifting – Every 3:00 x 5-7 sets:

3 Snatch Push Press +

2 Snatch Push Jerk +

1 Snatch Balance

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

4) Gymnastics Conditioning – 5 rounds AQAP:

5 Strict Deficit Handstand Push-ups

15 GHD Sit-ups

Pick a deficit/difficulty that allows you to go just barely go unbroken for sets 1+2. Add a weight vest as deemed fit.

5) Trunk – Ring Side Plank Hold: 4 sets of 30 seconds/side

Rest 60 seconds between sets.

6) Posterior Chain – Single Leg Good Morning: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 leg before switching to the other.

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