WOD:

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

Station 1 – 45 seconds Ski/Bike/Row

Station 2 – 10 Air Squats + 10 Hollow Rocks

Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Snatch

Move/Power athletes use a PVC pipe for warm-up, Sport/Comp use a Barbell.

1b) 11:00 – 23:00 – 3 sets of 3:00 ON/1:00 OFF:

500m Ski/Row or 1000m C2 Bike or 1200m Assault Bike

Max Hang Power Clean + Push Press 65/45

Push these as hard effort intervals, testing yourself on the machine. For the Hang Power Clean + Push Press slow things down a touch and work on getting clean reps, not at speed, but under a high heart rate. Keep the load light enough you can focus on clean movement patterns.

1c) 23:00 – 30:00 – Every 1:00 x 7 sets: 5 Strict Chin-ups

Use assistance as needed, or add load as needed. Work for consistent output each set…that means the same reps, with the same assistance or loading for each set…learn what your capacities are, how long do they last, etc.

1d) 35:00 – 45:00 – AQAP:

3 rounds of…

20 Air Squats

20 Abmat Sit-ups

Into…2 rounds of…

30 Box Step-ups

30 Ball Slams

Scale as needed.

Accessory:

2) Monostructural Conditioning – Assault Bike – 5 rounds of:

2:00 Easy

1:30 Moderate

1:00 Hard

1:00 Wall-Sit Hold with Double KB Front Rack 53/35

This should be performed as one continuous piece. Break-up the Front Rack Wall Sit hold as needed, but accumulate an entire minute each round.

3) Secondary Met-con – “CrossFit Games 20.6” – 30-20-10 – AQAP:

Toes-to-bar

Yards Double Kettlebell Front Rack Walking Lunge 53/35

Scale as needed.

4a) Olympic Lifting – Snatch High-Pull: 5 Reps Every 2:00 x 7 sets

Reset your start position on each rep. Only work as heavy as your able to get the bar to the sternum area.

4b) Olympic Lifting – Bottom Overhead Squat Hold: 3 x 1 minute

Use choose the loading…the hold should be unbroken. Rest 2-3 minutes between sets.

5) Gymnastics – 3-Stop Pause Handstand Push-up: 5 sets fo 3-8 Reps

Rest 90-120 seconds between sets. Hold 2-3 second each at 50% down, 50% up, and 100% up.

6) Skills – Plyometric Development: Spend 10-15 minutes

Have fun!

7) Trunk – Hanging L-Sit Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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