*CVCF Class & Schedule Update HERE

WOD:

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

Odd – 10 Alternating Bird Dog w/2-3 second Pause

Even – 2 Snatch Deadlifts + 2 High Hang Power Snatch + 2 Low Hang Power Snatch + 2 Pause Overhead Squats

This is warm-up and Oly prep work. If you’re unfamiliar with the Olympic Lifts perform this with a PVC pipe, if you’re more comfortable with the lifts use a PVC pipe or Barbell depending on how warm you want to get.

1b) 13:00 – 28:00 – Every 1:00 x 15 sets:

Station 1 – 5-10 Wide Grip Strict Pull-ups

Station 2 – 5-10/side Single Arm Kettlebell High-Pull

Station 3 – 15-20 Banded Seated Rows

Adjusting loading through each round as deemed fit. For the Pull-ups try and pick a rep count and assistance/loading that you can keep fixed for all 5 sets. Rotate through the 3 stations for 5 cycles. Kettlebell High-Pulls are done with a Swing, this is not an upright row.

1c) 32:00 – 44:00 – Every 6:00 x 2 sets – 18-15-12 – AQAP:

Knees-up

Alternating Single Arm Dumbbell Hang Clean and Jerks 35/25

Perform the 18-15-12 for time in the 6 minute block, whatever time remaining when you finish is rest. Pick a Dumbbell weight that is challenging but that you feel confident you can perform unbroken.

1d) 44:00 – 45:00 – 1 minute AMRAP: Burpees

Sprinty cash-out. Get after it and get yourself a benchmark here.

Accessory:

2) Secondary Conditioning – Assault Bike: 5 x 50 Calories

Rest is double the work time. Preference is for this to be done on the Assault Bike, but perform on whatever machine is available in your training space.

3) Olympic Lifting – Snatch Grip Strict Press: 5 sets of 5

Rest 60-90 seconds between sets. Build as heavy as deemed fit.

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

Rest 2-3 minutes between sets. Load as heavy as deemed fit. Focus on finishing good lockout with the elbow and finishing that nice position of external rotation through the shoulder at the support position.

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

Rest 90-120 seconds between sets.

6) Accessory – Snatch Grip Romanian Deadlifts: 100 Reps @ 45/35

Not for time, for quality. No more loading than the empty bar.

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