WOD:

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

Station 1 – 10 Banded Upright Rows + 10 Air Squats

Station 2 – (3x) Muscle Snatch + Hang Power Snatch + Pause Overhead Squat

Athletes following Move/Power use a PVC pipe, athletes following Sport/Comp use a Barbell for Warm-up.

1b) 9:00 – 33:00 – Every 1:00 x 24 sets:

Sets 1-8 (9:00 – 17:00) – 9 Dumbbell Bench Press

Sets 9-16 (17:00 – 25:00) – 12 Lying Medball Chest Throws

Sets 17-24 (25:00 – 33:00) – 15 Banded Tricep Press Downs

For this piece work to pick weights that are challenging but that you can maintain for all 8 sets of each movement. For the Medball throws, lie on your back like a Floor Press, toss the Medball up into the air explosively, catch it and go right into the next rep. Tricep Press downs focus on position and activation over loading.

1c) 38:00 – 45:00 – 7 minute AMRAP:

12 Box Jumps 24/20

12 Pull-ups

12 Alternating Single Arm Dumbbell Snatch 50/35

Scale as needed. 

Accessory:

2) Secondary Conditioning – 4 rounds AQAP:

500m Row

400m Run

Goal stimulus is for time, but to do so with negative splits, each round getting faster than the last. Since we are really focusing on our split times, it’s encouraged to start this outside of the rower to mimic the transition all 4 rounds.

3a) Olympic Lifting – Snatch Grip Strict Press: 3 sets of 5

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

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

2 sets of 5 + 2 @ 70%

2 sets of 5 + 2 @ 75%

Rest 90-120 seconds between sets. Base loading of your 1RM Snatch.

4) Gymnastics Conditioning – 12 minute AMRAP:

500m Ski Erg

5 Wall Climbs

Scale as needed.

5) Trunk – Glute Bridge Hold + Dumbbell Piston Press: 4 sets of 20

Rest 90-120 seconds between sets. 20 total Press, 10/side. Load as deemed fit.

6) Posterior Accessory – Shrimp Squats: 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