WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

Station 1 – 20 seconds/side Single Arm KB/DB Overhead Hold

Station 2 – 10 Table Top Up/Down With Pause At Top

Station 3 – 10 Alternating Quad Stretch + 10 Alternating Toe-ups

Station 4 – (3x) Muscle Snatch + Overhead Squat +Snatch Grip Behind the Neck Strict Press

Athletes Snatching today use a Barbell for the Warm-up, if you’re not Snatching you a PVC pipe for the warm-up.

1b) 12:00 – 32:00 – Every 1:00 x 20 sets:

Sets 1-5 (12:00 17:00) – 30-40 Alternating Lateral Hurdle Hops

Sets 6-10 (17:00 – 22:00) – 5-10 High Box Jump

Sets 11-20 (22:00 – 32:00) – 3/side Single Arm Hang Dumbbell Power Snatch

Pick reps/loads you can either maintain or build upon. Working your jumping and bounding for the first 10 minutes. This should help prime you going into the Dumbbell Snatch and really help you learn to use your hips when you perform the movement. Build the load on the Dumbbell Snatch as heavy as deemed fit.

1c) 36:00 – 45:00 – AQAP:

21-18-15-12-9 Knees-up

9-12-15-18-21 Single Arm Kettlebell Overhead Reverse Lunges 35/26

Lunges are total reps, alternating legs each rep. Switch arms you hold overhead each set, starting with your weaker arm so that we get more work on that arm than the other.

Accessory:

2) Secondary Conditioning – Ski Erg – 5 sets of:

3 minutes Hard

2 minutes Moderate

1 minute Easy

No rest anywhere, this should be a continuous 30 minute piece. Work to pick paces that you can maintain for all 5 rounds for each respective pace.

3) Olympic Lifting – Every 1:00 x 20 sets:

Sets 1-10 – 3 Snatch Push Press

Sets 11-20 – 3 Snatch Push Jerk

Start light. Build loading as deemed fit. You can work heavy or treat this more as skill volume work and get some clean, snappy lifts in.

4) Gymnastics – Supinated Band Resisted Bar Rows: 5 sets of 10

Rest 90-120 seconds between sets. Use a standard for bar at hip height. Build to a max band tension…make sure you are getting chest all the way to the bar.

5) Trunk – Rower Pike-ups: 5 sets of 15

Rest 90-120 seconds between sets.

6) Posterior Accessory – Single Leg Hip Thrusts: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning over loading.

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