WOD:

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

Station 1 – 1 Inchworm + 5/side Worlds Greatest Stretch

Station 2 – 5 Snatch High-Pulls + 5 Hang Muscle Snatch + 5 Overhead Squat

Station 3 – 40 seconds Ski/Bike/Row

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

1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 5 Snatch High-Pulls

Power programming today is focused on learning some of the pieces and most basic movement patterns of the Snatch. If you can do everything we’re doing today then it’s just a matter of piecing things together. Keep the weights light and focus on hitting proper positions. Reset on the floor between each rep.

1c) 18:00 – 25:00 – Every 1:00 x 7 sets: 5 Hi-Hang Power Snatch

Again keep the loading at a point you can hit and maintain all positions properly. Torso should stay completely vertical through the loading phase, shoulders behind the bar, and you should receive the bar with elbows locked out.

1d) 25:00 – 32:00 – Every 1:00 x 7 sets: 7 Overhead Squats

Range of motion over everything, if you can’t get into the full Squat take the loading down to a point you can.

1e) 32:00 – 39:00 – Every 1:00 x 7 sets: 7 Snatch Grip Pendlay Rows

Focus on maintaining a tight strong position. Keep the movement strict, and set the bar dead on the floor each rep.

1f) 40:00 – 45:00 – 5 minute AMRAP: Max Calories Ski/Bike/Row

Get after it, go hard, have fun.

Accessory:

2) Monostructural Conditioning – Row:

A – 10 minute Easy Warm-up

B – 4 x 250m @ 10 seconds Faster than Pace of C – Rest 1 minute

C – 4 x 1000m @ Moderate Pace – Rest 1 minute

D – 4 x 250m @ 10 seconds Faster than Pace of C – Rest 1 minute

E – 10 minute Easy Cool-down

Perform parts B-D back-to-back, no more rest than the minute intervals between each set. Rest as needed after Part A and before Part E.

3) Secondary Mixed Modality Conditioning – 12 minute AMRAP:

1 Peg Board

6 Alternating Single Arm Dumbbell Squat Snatch 70/50

12 Burpee Later Hop Over Dumbbell

Scale as needed.

4) Weightlifting – Snatch Balance: 5 sets of 3

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

5) Gymnastics – Seated Banded Ring Muscle-up Transitions: 7 sets of 5

Rest 90-120 seconds between sets. Keep the band assistance reasonably high so the focus can be on super clean and smooth transitions. Each rep should start from elbows fully extended, but no press-out after the transition.

6) Accessory – Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Heavy as possibly while keeping the movement strict.

7) Accessory – Single Leg Kettlebell Romanian Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Focus on position over loading. All reps on 1 side before switching to the other.

8) Accessory – Single Leg Hip Thrust: 3 sets of 15/side

Rest 90-120 seconds between sets. Use NO loading. Perform all reps on 1 side before switching to the other.

9) Pre-Hab – 15 minute AMRAP:

5/side Single Arm Banded Lat Pull Downs

5 Pause Scapula Pull-ups 

10 Dumbbell Pause Lat Pull Overs

30 seconds/side Banded Lat Stretch

For quality, not for time/reps.

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