WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Bird Dogs

10 Alternating Squat Hold + Reach Overhead

5 Power Snatch

Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell.

1b) 10:00 – 19:00 – Every 3:00 x 3 sets: 30 Touch-and-Go Deadlifts

Stimulus we’re after today is working on your barbell cycling conditioning. Loading should be on the light to moderate end, 30-40% of your 1RM. Feel free to start lighter and build or pick a weight and keep it fixed for all 3 sets.

1c) 20:00 – 29:00 – Every 1:00 x 9 sets:

2 Hi-Hang Power Snatch +

2 Overhead Squats

For newer athletes this is meant to be skill/position work, you may be working as light as a PVC pipe. If you’re a little more familiar with the movements start with an empty barbell, make sure everything is clean, crisp, and performed properly, and build loading from there.

1d) 34:00 – 45:00 – 11 minute AMRAP:

30 Wall Balls 20/14

20 Ring Rows

10 Calories Ski/Bike/Row

Scale as needed.

Accessory:

2) Monostructural Conditioning – Bike Erg: 2 sets @ Moderate Tempo of 1 minute @ Each Damper Setting

Goal stimulus here is to have a pace that you’re looking to hold for the entire 20 minutes and learning what that pace feels like at each damper setting. This is a good way also for you as an athlete to figure out where you are most efficient, where you feel most powerful for efforts that are longer and sustained.

3) Secondary Met-con – Every 4:00 x 4 sets:

21 Overhead Lunges 95/65

15 Chest-to-bar Pull-ups

9 Calories Assault Bike

Stimulus we’re after is unbroken movements across the board and for all sets. You shouldn’t be pushing movements to failure or max effort capacity. Scale volume/movements as needed.

4) Gymastics – Wall Facing Strict Handstand Push-ups: 4 sets of 5-10 reps

Rest 2-3 minutes between sets. Add a deficit or weight vest if this is an easy movement pattern for you.

5) Trunk – D-Ball Hold: 4 sets of 1 minute

Rest 1 minute between sets. Load as heavy as possible.

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