WOD:

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

Station 1 – 20 seconds/side Side Plank Hold

Station 2 – 5 Vertical Jumps + 10 Air Squats

Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Overhead Squats

Athletes Olympic lifting today use a barbell, all other athletes use a PVC pipe for warm-up.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets:

10 Dumbbell Bench Press

+

5/side Single Arm Dumbbell Row

Load as deemed fit. Goal should be to at least maintain for build loading through each set. For the Dumbbell rows perform all reps on one side before switching to the other.

1c) 18:00 – 28:00 – Every 1:00 x 10 sets:

Station 1 – 5/side Lying Dumbbell Side Press

Station 2 – 10 Lying Dumbbell Pull-Overs

Both movements can be performed on the Bench. Alternate back and forth between the two movements. Lying Side Press is done lying on your side on the bench, and pressing from that position out away from the body instead of overhead. Pull-Overs focus on range of motion over loading.

1d) 28:00 – 34:00 – 6 sets of :30 ON/:30 OFF: Alternating Single Arm Dumbbell High-Pull

Use a loading that will challenge you for this. Focus on a good start position each rep, and hitting full extension through the ankles, knees, hips before following through with the arm for the High-Pull.

1e) 38:00 – 45:00 – 7 minute Up Ladder:

3 D-Ball Over the Shoulder 70/50

3 Knees-up

Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Accessory:

2) Secondary Conditioning – Every 5:00 x 5 sets – 2 rounds of:

15/10 Calories Assault Bike

10 Burpee-to-Plate

Work for maintainable, hard efforts. Use a 45lb plate for the Burpee-to-Plate.

3a) Olympic Lifting – Press in Split: 3 sets of 5

Rest 90-120 seconds between sets. Reference previous weeks for loading.

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

2 sets @ 70%

2 sets @ 75%

2 sets @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Gymnastics – Strict Chest-to-bar: Establish a 2RM for the Day

Spend 10 minutes or so establish a 2RM weighted Strict Chest-to-bar Pull-up in a Pronated grip.

5) Trunk – Deadbug w/Pause in Bottom: 5 sets of 10

Rest 90-120 seconds between sets. Hold the bottom position for 3 seconds each rep.

6) Posterior Chain Accessory – Snatch Grip Romanian Deadlift: 4 sets of 10

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