WOD:

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

Station 1 – 10 Alternating Deadbug w/Plate Overhead

Station 2 – 30 second PVC Front Rack Stretch On Box/Bench

Station 3 – 3-5 Inchworm + Pause Scapula Push-up

Focus on holding good positions and getting things stretched out.

1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 3 Hang Power Cleans

If you’re a newer athlete treat this as a skill session, even tick up the reps if you’re working super light, and work on the movement pattern…remember if the skill isn’t there first, you’ll never be able to do it heavy or proficiently in a conditioning piece. If you’re more developed with this movement, building loading as deemed fit.

1c) 18:00 – 25:00 – Every 1:00 x 7 sets: 5 Strict Pull-ups

You’re kipping in your workout, so let’s work on developing some good pulling strength. Use assistance/loading as needed.

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

21-15-9 Alternating Single Arm Dumbbell Power Snatch 50/35

9-6-3 Toes-to-bar

Alternate between the two movements until completion. Rest, reset, and do it two more times. Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike:

A – 10 minute Easy Warm-up

B – 5 sets of 30 Calories – Rest = 2x Work

C – 5 minute Easy Cool-down

Rest as needed between pieces. Goal for Part B is high effort, but maintainable high efforts.

3) Secondary Met-con – Every 3:00 x 5 sets:

12 Chest-to-bar Pull-ups

24 Wall Balls 20/14

12 Calories Ski/Bike/Row

Pick the machine you struggle with the most…looks like no Rower in the first stage of the Open, but it will most likely show-up in stage 2, make sure you’re prepared. Work for maintainable efforts on each sets.

4) Weightlifting-  Deadlift: 5 sets of 5 @ 70-80%

Rest 2-3 minutes between sets. Set the bar dead on the floor each rep.

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

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

6) Trunk – Deadbug Holding Band: 4 sets of 10/side

Rest 90-120 seconds between sets.

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