WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Band Pull-Aparts

5/side Single Leg Kettlebell Romanian Deadlift

1 Snatch Pull + 1 Power Snatch + 1 Snatch Push Press + 1 Snatch Push Jerk

Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell.

1b) 12:00 – 24:00 – Every 1:00 x 12 sets:

Station 1 – 10 Bent Over Snatch Grip Rows

Station 2 – 5/side Single Arm Dumbbell Clean High-Pull

Lots of pulling positional work today. Focus on good engagement with your lats in both pulling and positioning the bar close to your body. On the High-Pulls take a brief pause/reset on the floor between each rep. Focus on getting full extension through legs, hips, ankles, before following through with the arm pull on the Dumbbell.

1c) 25:00 – 35:00 – 10 minute AMRAP:

20 Dumbbell Hang Power Cleans 35/25

40 Plate Hops

20 Dumbbell Push Press 35/25

40 Plate Hops

Scale as needed. Plate Hops, athletes should be straddling the plate, and hop on and off. You choose the plate height, but 1-2″ is fine, these are meant to be quick, done in a bounding fashion to focus on your coordination and reactivity.

1d) 40:00 – 45:00 – AQAP:

500m Row/Ski

OR

1000m C2 Bike

OR

1 mile Assault Bike

Get after it and go hard, get into the pain cave.

Accessory:

2) Monostructural Conditioning – Row:

A – Every 1:00 x 10 sets 15/12 Calories

B – 4 sets of…

• 3 minutes Moderate Pace

• 90 seconds Hard Pace

• 45 seconds Sprint/Top End Effort

• 3 minutes Rest

Part A should be for Warm-up, adjust calories as needed. For Part B work for consistent paces at each respective effort. Goal should be to have no more than a 5 calorie spread across your four different sets.

3) Secondary Conditioning – Every 1:00 x 21 sets:

Station 1 – 15 Thrusters 95/65>

Station 2 – 10 Strict Pull-ups

Station 3 – 30 Seconds Max Calories Assault Bike

For the Thrusters each round increase the loading by 10/5. All sets of Thrusters should be done in unbroken sets, so adjust starting weight, or weight increases accordingly to hit this stimulus.

4) Olympic Lifting – Band Resisted Snatch Grip Romanian Deadlift: 4 sets of 10

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

5) Gymnastics – Strict Ring Dip: 5 sets of 5 

Rest 2-3 minutes between sets. Load as deemed fit.

6) Trunk – Hollow Hold w/Plate Overhead: Accumulate 3 minutes

Keep track of time and attempts to complete.

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