WOD:

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

Station 1 – 2-3 Inchworm w/Push-up + 10 Hanging Hollow Rocks

Station 2 – 5 Snatch Grip Deadlift + 5 Snatch Grip High-Pull + 5 Hang Power Snatch

Station 3 – 40 seconds Ski/Bike/Row

Pick-up the intensity on the Machine the second round to get your heart rate up. Use a Barbell or PVC Pipe for station 2 depending on what’s appropriate for you as an athlete.

1b) 10:00 – 22:00 – Every 1:00 x 12 sets:

Station 1 – 8-15 Push-ups

Station 2 – 3-5 Strict Chin-ups

Goal here is to just get some nice clean bodyweight Push/Pull volume. Stimulus is to pick a quantity of reps that you can maintain in unbroken sets for the 6 cycles. Add assistance or loading to the Chin-up as deemed fit.

1c) 25:00 – 35:00 – Every 1:00 x 10 sets: 5 Hang Power Cleans

This is meant to be volume skill work if you’re new to the movement. Keep the loading light. If you’re very new to these movements you should be working and learning the Hi-Hang position first.

1d) 38:00 – 45:00 – 7 minute AMRAP:

10 D-Ball Over the Shoulder

10 Knees-up

Scale as needed.

Accessory:

2) Monostructural Conditioning – Ski Erg:

A – 5-10 minutes Easy Warm-up

B – 5 sets of – 500m Moderately Hard/500m Active Recovery

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Part B is one continuous 5,000m piece.

3) Weightlifting – Every 1:30 x 15 sets:

Snatch Pull +

Power Snatch +

Hang Power Snatch

Start at a moderate load. Build as heavy as deemed fit for the day.

4) Gymnastics – Bar Pull-Overs: 5 sets of 5

Rest 90-120 seconds between sets.

5) Trunk – Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Accessory – Staggered Stance Good Morning: 4 sets of 8/side

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

7) Accessory – Piston Z-Press: 4 sets of 8/side

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

8) Accessory – Single Arm Dumbbell Row: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

9) Pre-Hab – 3 sets of:

20 Banded External Rotations

20 Band Pull-Aparts

20 Banded Face Pulls

30 second Front Plank @ Top of Scap Push-up

10/side Single Arm Kettlebell Bottoms-up Press

20 Reverse Hyper

For quality, not for time.

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