WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Squat Hold + Reach Overhead

10 Scapula Push-ups

5 Snatch Drops

Snatch Drops should start by dropping to high power position, and ending with the 5th rep into a deep squat. Move/Power athletes use a PVC Pipe, Sport/Comp athletes use a barbell.

1b) 10:00 – 17:30 – Every 1:15 x 6 sets: 5 Hang Power Cleans

Emphasis here should be skill work if this movement is new for you, or getting more proficient with your barbell cycling if this is something you are a bit more comfortable with. Start at a light load and build as deemed fit. You choose the Hang position based on where you feel you knee to work…Hi-Hang, Mid-Thigh, or Top of the Knee.

1c) 18:00 – 30:00 – Every 1:00 x 12 sets:

3 Box Jumps

+

1 Deadlift

We are using the Box Jump here as a speed/power primer to go into the Deadlifts. Hit the 3 Box Jumps, ideally stepping down and resetting between each rep, after completing the 3rd rep, immediately transition to the barbell and Deadlift. Start around 50-60% of your 1RM and build as heavy as deemed fit for the day. Keep the box height fixed through all 12 sets.

1d) 35:00 – 45:00 – 10 minute AMRAP:

10 Dumbbell Thrusters 35/25

10 Dumbbell Hang Squat Cleans 35/25

10 Calories Ski/Bike/Row

Scale as needed.

Accessory:

2) Monostructural Conditioning – Row: 10 x 500m

Rest 2 minutes between intervals. Goal is to start at a moderate tempo, negative splits on each interval from there, ending at a high effort interval for your 10th set.

3) Gymnastics Conditioning – AQAP:

100-100-100 Double-unders

21-15-9 Alternating Pistol Squats

21-15-9 Handstand Push-ups

Handstand Push-ups can be Strict or Kipping, you choose.

4) Gymnastics – Russian Dips: 6 sets of 6

Rest 90-120 seconds between sets. Add load as deemed fit.

5) Weightlifting – Muscle Clean: 5 sets of 5

Rest 2-3 minutes between sets. Reset on the floor between each rep.

6) Trunk – Deadbug w/Plate Overhead: 5 sets of 10

Rest 60 seconds between sets.

7) Posterior Accessory – Dumbbell Romanian Deadlift: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as deemed fit.

8) Pre-Hab – Wall Press Single Leg Romanian Deadlift: 5 sets of 10/side

Rest 90-120 seconds between sets.

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