WOD:

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

Station 1 – 40 seconds Single-unders

Station 2 – (3x) Snatch Pull w/Pause @ Top + Low Hang Power Snatch + Snatch Balance

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

1b) 10:00 – 16:00 – Every 1:30 x 4 sets:

10 Snatch Grip Romanian Deadlifts

+

10 Snatch Grip Push Press

Focus on position and movement. Whatever you use for the RDL you use for the Push Press. Perform this as a complex.

1c) 16:00 – 24:00 – Every 1:00 x 8 sets:

Station 1 – 10 Box Jumps w/Step Down

Station 2 – 10 Bent Over Supinated Barbell Rows

For the Box Jumps the goal is to work on something a little higher than you would normally use in a workout. Build height through the 4 sets as deemed fit. For the Bent Over Row focus on getting your position as close to parallel with the floor as possible. Keep the loading at something you can perform the movement strict and controlled.

1d) 24:00 – 32:00 – 8 sets of :30 ON/:30 OFF:

Station 1 – Alternating Dumbbell Hang Power Snatch

Station 2 – Calories Machine

For the Alternating Dumbbell Snatch, take your time, focus on learning the movement properly, and relying on your legs/hips to get the weight overhead, not your arms. Push the machine at a moderate tempo to get your heart rate up and ready for the workout.

1e) 35:00 – 45:00 – 4 sets of 2:00 ON/:30 OFF – AMRAP:

30 Double-unders

16 Alternating Dumbbell Box Step-ups 35/25 @ 24/20

Max Strict Pull-ups

Use assistance as needed for the Pull-ups. Scale movements/volume as needed so you have at least 30 seconds on the Pull-ups each round.

Accessory:

2) Secondary Conditioning – Assault Bike: 10 sets of 20 seconds Max Effort

Rest 3 minutes between efforts. Get after it.

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

Work 15% lighter than last week. Rest 90-120 seconds between sets.

3b) Olympic Lifting – Snatch Push Press + Overhead Squat: 4 sets of 3 + 1 @ 70%

Rest 90-120 seconds between sets.

4) Gymanstics – Mixed Grip Strict Chest-to-bar Pull-up: 6 sets of 3/Grip

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

5) Trunk – Weighted Front Plank Hold: 5 sets of 1 minute

Rest 2 minutes between sets. Load as deemed fit.

6) Posterior Accessory – Banded D-Ball Bear Hug March: 5 minutes

Pick a load you can hold for all 5 minutes. Use a large band and stand in it like you would for a Banded Good Morning.

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