WOD:

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

Station 1 – 10-20 Supinated Pause Banded Pull-Aparts

Station 2 – 3-5 Inchworm + Push-up

Station 3 – 3 Snatch Deadlift + 3x Hang Power Snatch + 15 second Overhead Hold

Athletes following the Move and Power programming use a PVC pipe for the warm-up. Those following the Sport and Competition programming use a Barbell for warm-up.

1b) 9:00 – 21:00 – Every 1:30 x 8 sets:

5 Box Jumps +

5 High-Hang Power Cleans

Start light depending on your skill level. The goal here is to use the Box Jump to help athletes understand how to use their legs/hips for the Clean. Stick to the High-Hang vertical position unless you are already competent there.

1c) 21:00 – 27:00 – Every 1:30 x 4 sets: 8/side Single Leg Kettlebell Romanian Deadlifts

Focus on position and activation over loading. Perform all 8 reps on 1 side before switching to the other.

1d) 30:00 – 45:00 – Every 3:00 x 5 sets:

9 Toes-to-bar

15 Wall Balls 14/8

200m Run

Scale as needed. We want you getting at least 30 seconds of rest. If you aren’t physically able to run due to an injury you subs are 250/225m Row or Ski, 500/450m C2 Bike, 600m/550m Assault Bike.

Accessory:

2) Secondary Conditioning – C2 Bike:

1:30 ON/1:00 OFF

1:30 ON/:45 OFF

1:30 ON/:30 OFF

1:30 ON/:15 OFF

1:30 ON/:30 OFF

1:30 ON/:45 OFF

1:30 ON/Done

Hard efforts, get after it, and use this as a way to see how quickly you can recover.

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

2 sets of 5+2 @ 70%

3 sets of 5+2 @ 75%

Percentage based off of your 1RM Snatch or 1RM Overhead Squat…pick whichever is appropriate based on your abilities/capacity. Rest 2-3 minutes between sets.

4) Gymnastis – 1-2-3…8-9-10 – AQAP:

Unbroken Strict Handstand Push-ups

Unbroken Strict Pull-ups

Scale as needed. Wear a weight vest if appropriate.

5) Trunk – Single Leg Pause V-Up: 3 sets of 20

Rest 90-120 seconds between sets. Alternate legs each rep.

6) Posterior Accessory – Single Leg Good Morning: 4 sets of 12/side

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