WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Bent Over “Y” Raise

5 Snatch Deadlift

5 Snatch Push Press

10 Hollow Rocks

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

1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 5-8 Ring Rows w/Feet on 20″ Box

Pick a rep count that you can maintain for the 7 sets. If you can’t perform these with your feet on a 20″ box, then move to a normal Ring Row with feet on the ground. Add load as deemed fit.

1c) 17:00 – 35:00 – Every 2:00 x 9 sets:

Station 1 –  90 seconds Hard Ski/Bike/Row

Station 2 –  10 Upright Rows + 20 Banded Face Pulls

Work at a hard, but maintainable pace for the machine. Upright Rows are done with a Barbell, load as deemed fit. Focus on good position with the Face Pulls and keep those scaps set back and down focusing on good contraction at the peak of the movement.

1d) 40:00 – 45:00 – 5 minute AMRAP:

10 Alternating Dumbbell Power Snatch 50/35

10 Knees-up

Sprint workout, so treat it as a sprint effort, go hard and get after it.

Accessory:

2) Monostructural Conditioning – Bike Erg: 60 minutes @ 80% – Every 5:00 Perform a 10 Calorie Sprint

Work for consistent pacing across the 60 minutes. For the 10 Calorie Intervals, perform these at a true Sprint effort and go hard.

3) Secondary Met-con – Every 8:00 x 5 sets:

400m Run

2 Pegboards

30/25 Cal Assault Bike

10 Parallete Handstand Push-ups

Scale as needed.

4) Olympic Lifting – Pressing Snatch Balance: 7 sets of 2

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

5) Gymnastics – Strict Ring Muscle-up: “X” Reps Every 1:00 x 12 sets

Pick an effort you can sustain for all 12 sets.

6) Trunk – Rolling V-Ups: 5 minute AMRAP

Focus on Max Quality reps.

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